Move

1) Bench Press: Build to technical set of 5

2) 10 Minute AMRAP:

5 Ring Rows
30 Skips
5 Elevated Push-ups

Train

1) Bench Press: 5 x 3 @ 80-85%

2) “Bundle Up”

10 Min AMRAP:
5 Pull-ups
30 Double-Unders
10 Push-ups

Stimulus

1) Build to a weight that you could do 5-10 reps at and do 5 sets of 3 reps, resting as needed

2) Modify movements so they can be done as close to unbroken as possible. Pull-ups can be subbed with ring rows, banded, or jumping. Push-ups should be elevated or banded as needed to maintain shoulder and midline stability. Each round will take 1.5-2.5 mins, scale accordingly