Buy In: Bench Prep> mobility posters are your friend.
Bench: after warming up with progressive loading, complete 3 sets of 3@ 85% (refer to the chart, using your most recent bench performance to guide you to your 1RM)
Partner Push Pull WOD (3 rounds)
with a continously running clock, one person will perform as many push ups (use the boxes) as possible in a minute while the other person pulls for as many calories as possible on the rower. Alternate for 3 rounds (6 minute WOD
Post total reps to comments.