June 10, 2025-Performance

General Warm-Up

Three sets of:
5 Inchworms
5 Cat Cow’s
5 Bird Dogs (each side)

Followed by…

Two rounds of:
50 Foot Single Arm Overhead Carry
5 Kettlebell Windmills
*right arm then left arm*
20 Plank Position Shoulder Taps
20 Band Pull Aparts

A.

Take 15 minutes to build to today’s 1RM Bench Press

Suggested loading:

Set 1 – 3 @ 60%
Set 2 – 2 @ 70%
Set 3 – 1 @ 75-80%
Set 4 – 1 @ 80-85%
Set 5 – 1 @ 85-90%
Set 6 – 1 @ 90+%
Set 7 – 1 @ 90+%

Rest at least 90 seconds between all sets.

B.
Performance RX+
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 60 Second Bike or Row @ Hard Effort
Station 2: 30 Seconds Max Reps of Dumbbell Bench Press (50/35 lbs)
Station 3: 60 Second Bike or Row @ Hard Effort
Station 4: 30 Seconds Max Reps of Dumbbell Burpee Deadlifts (50/35 lbs)

Performance RX
Every minute, on the minute, for 16 minutes (4 sets of):
Station 1: 60 Second Bike or Row @ Hard Effort
Station 2: 30 Seconds Max Reps of Dumbbell Bench Press (35/20 lbs)
Station 3: 60 Second Bike or Row @ Hard Effort
Station 4: 30 Seconds Max Reps of Dumbbell Burpee Deadlifts (35/20 lbs)

Please record your max reps of both the dumbbell bench press and dumbbell burpee deadlifts for each set.