Rachel LaCroix during Monday's OHS wave.

Be sure to do your 10 minutes of pre-class dynamic flexibility work.


1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats Accrue one minute of L-sit in three 20 second efforts. If you don’t have strong push-ups, stay off the parallettes and do 10 strict push-ups per round, using assistance as required. (10 min)


2. Technique review: the bench press


Drew and Dale demonstrating the vital bench press and spotter relationship.

3. "Coins for Charon"

In two minutes:

  • Row 250m
  • Max rep bench press


Teams of two. Eight rounds, alternating rounds. One athlete works, the other rests and spots.

LIII: bench press @ body weight/ 75% body weight

LII: bench press @ 75%/50% body weight

LI: 4 rounds not for time of row 500m, bench press x 8

Have fun!