Flow – 52121

Flow - 52121 2

Warmup
3 Rounds Not For Time
20 Line hops (Over and back is one)
5 Inchworm + push-up
10 Big arm circles forwards and backwards
40s Wrist stretch in each direction
10 Empty barbell bench press

Workout
Complete as many rounds as possible in 15 mins of:
Shuttle Run, 100 m
5 Bench Press, 135/95 lbs
Shuttle Run, 100 m
6 Bench Press, 135/95 lbs
Shuttle Run, 100 m
7 Bench Press, 135/95 lbs
Shuttle Run, 100 m
8 Bench Press, 135/95 lbs
Shuttle Run, 100 m
9 Bench Press, 135/95 lbs
Shuttle Run, 100 m
10 Bench Press, 135/95 lbs
Shuttle Run, 100 m
11 Bench Press, 135/95 lbs
Shuttle Run, 100 m
12 Bench Press, 135/95 lbs
Shuttle Run, 100 m
13 Bench Press, 135/95 lbs
*Continue to add 1 rep to the bench press with each round you complete
*Shuttle run is 50m out and back

Scale
Complete as many rounds as possible in 15 mins of:
Shuttle Run, 100 m
5 Bench Press, 95/65 lbs OR 40% 1rm bench press
Shuttle Run, 100 m
6 Bench Press, 95/65 lbs OR 40% 1rm bench press
Shuttle Run, 100 m
7 Bench Press, 95/65 lbs OR 40% 1rm bench press
Shuttle Run, 100 m
8 Bench Press, 95/65 lbs OR 40% 1rm bench press
Shuttle Run, 100 m
9 Bench Press, 95/65 lbs OR 40% 1rm bench press
Shuttle Run, 100 m
10 Bench Press, 95/65 lbs OR 40% 1rm bench press
Shuttle Run, 100 m
11 Bench Press, 95/65 lbs OR 40% 1rm bench press
Shuttle Run, 100 m
12 Bench Press, 95/65 lbs OR 40% 1rm bench press
Shuttle Run, 100 m
13 Bench Press, 95/65 lbs OR 40% 1rm bench press
* Continue to add 1 rep to the bench press with each round you complete until the time is up.

Substitutions
Bench press – Dumbbell bench press (50/35) OR push-up
Shuttle run – 8/6 calorie echo bike

Accessory
3×8 Dumbbell rear leg elevated split squat (each leg), pick weight
3×20 Weighted calf raise (each leg), pick weight
*Rest 1-2 minutes between each set (rest after completing both legs of one set)

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