MOBILITY & WARM UP

5 Sets:
10 ATY Raises (Light DB’s or Plates)
5 Push-up to Down Dog
10 PVC Pass Throughs

SKILLS & SPECIFIC WARM UP
Bench Press

3 Sets:
1:00 Max Push-ups
1:30 Rest

10:00 Clock:
• Athletes should increase weight with each set and find the weight they want to
use in their first set.
10 Bench Press (Barbell)
8 Bench Press
6 Bench Press
5 Bench Press
5 Bench Press

CONDITIONING

“HEAVY DAY BENCH PRESS“

every 2 min x 7 rounds

5 Bench Press