General Warm Up (5-12)
3 rounds:
:30 Plank March
10 Banded Pass Through
:20 Hollow or Tuck Hold
10 Box Plyo Pushups (higher box = easier)
box plyo pushup:
Specific Warm Up (12-25)
T2b/V-up:
5 Scap Pullups + 10 Kips + 5 Scap Pullups
3x Kip, Kip, knees above hips
5 Knees Above Hips
5 Toes to Bar (or option)
+
10 Single Leg Alterating V-up
5-10 V-up (or option)
Bench Press:
8 Tempo Bench (:03 lower each rep)
6 Bench at easy load
5 Bench at moderate load
3-5 bench building to 75%
(25-38)
Every 2:30 x 4 sets execute 1 set:
Bench press
5-4-3-2
Start bench at 75% 1rm or approximately for those who don’t know their 1rm.
+
1 set of max reps bench press at 60% 1rm.
RX (41-50)
21-15-9
V-Up
No push up bar over burpee
Toes to bar
Goal: Sub 6:30
Cap: 9:00
Intermediate
21-15-9
Partial V-Up (hands to shins)
No push up bar over burpee
Hanging knees to chest
Baseline
21-15-9
Bent knee V Up
No push up bar over burpee
Toes to rig (lying)
(52-60)
:30-:45 Prone Pec Stretch (each side)
:30-1:00 Banded Lat Stretch (each side)
:30-1:00 Banded Bully Stretch (each side)
prone pec stretch:
banded bully stretch:
banded lat stretch:
(0-5)
Last chance to build the bench press before testing week. The descending rep scheme is designed to help you increase load each set and dial in your strength, finishing with a heavy double that challenges you without leaving much in the tank.
The conditioning piece is a midline mash-up. The volume may look low, but the combination adds up quickly—especially if you push the pace. Stay tight through your core and aim to move fast while maintaining control.