We are going to start a Bench and Pull Up Program starting today! We are going to bench and do pull ups each Monday for the next 6 weeks. Lets get better!

Bench 5-5-5+ (AMRAP your last set max 15 reps) Weight should be a an 7 RPE

Pull Ups 5-5-5+ (AMRAP your last set max 15 reps) Difficulty should be a an 7 RPE



Wall Balls

Box Jumps


Functional Fitness

We will also work on these aspects

Bench Press (DB or Barbell)

Pull Ups (Ring Rows or Barbell Row)


45 seconds on 15 seconds rest

Ball Cleans

Sit ups


DB Rows


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