Push

Push the heels through the ground while bench pressing, when this is done correctly the athletes body will tighten up and will help rotate the hips and shoulders further into the bench. Maintaining tightness and correct body position.

Training:
Bench press 3x5
Rest 5-10 minutes
10-9-8-7-6-5-4-3-2-1
Box jumps (24", 20")
Sit-ups
50 rope turns
For time