DAY 1: BENCH TEST

Combine Prep > Week 1


WARMUP (1x): Band Overhead Fly x12-15

Band Face Pull x8

DB Half-Circle x10

Lying Crossover T-Spine x6/e

Band Iso-Squat Scaption x12-15

Pull Up Scaption x6-8

Cable-X Pull-Apart x12-15

Cable External x10/e

Bosu Push Up x15-20


FOAM ROLL:

Chest, T-Spine, VMO/Teardrop


BENCH PRO:

Semi-(AMRAP) Bench Press 3x15+

*Rest 3-5 min between each set

*Maintain equal velocity each rep

Set 1: 15+ @ 50%

Set 2: 12+ @ 60%

Set 3: 8+ @ 70%


ROUND 1 (3x): *superset the following exercises

N-Grip Pull Up x(AMRAP)

Cable Tricep Extension x15-20

DB Front-To-Lateral Raise x6-8


ROUND 2 (3x):

*superset the following exercises

Push Up W/ Chains x15-20

Cable 1/2-Kneeling SA Row x6-8/e

Hammer R-Facing Shoulder Press x8-12


CARDIO CHOICE (1x):

*choose one of the following

A. Concept-2 Row x(3:00)

B. Concept-2 Skierg x(1:45)

C. Rope Climber x(:60)

D. Treadmill Hand-Walk x(:45)



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Combine Prep > Week 1 WARMUP (1x): Mini-Band Glute Kickbacks x6-8/e Band TKE/Quad Ext. x8-12/e Treadmill (Incline) Walk x(2:00) Physio-Ball Knees-To-Chest x12-15 Mini-Band Side Plank Clamshell x8/e SL

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