Bench Press
12 min window
5-7 sets
Heavy set of 3
EMOM
25 min
Coaches (if needed take a 2 min break after the 3rd lap.)
Equals 5 laps around all movements
Mixture of upper, lower and cardio movements.
12 box jumps
15 Bentover rows
12 BB lunges
40 Russian twists
1 min rest
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