Week 1 | Workout #2 | Chest Day

Part 1] Low Intensity Steady State [LISS]
3-5 minutes Walk, jog, bike, row just to increase blood flow before we start to mobilize

Part 2] Complete Full Body Mobility video [insert video]

Part 3] Complete upper body activation video [insert video]

Part 4] 5 REP MAX FLAT BENCH CHEST PRESS
You can utilize kettlebells, dumbbells, or a barbell for this test just ensure you retest with the same tool on week 6.
Hit a few warm-up sets of 2-3 reps increasing in weight till you’re close to your goal weight. Rest 2 minutes and then attempt your chest press 5 rep max.

Part 5] 20 min AMRAP
Row 250m OR Run 200m
50m S/A Farmers Carry (swap arms on way back)
5 Push-up to Squat Clean [hold active front rack for 5 sec]
6 Halo to reverse lunge twist [3 each side]
7 V-Ups