Wednesday 6/18/2025

A.

Bench Press

*Set 1 - 10 reps @ 50%
*Set 2 - 8 reps @ 60%
*Set 3 - 6 reps @ 65-70%
*Set 4 - 4 reps @ 70-75%
*Set 5 - 2 reps @ 75-80%
Rest 2 minutes between sets

*Each set should leave you feeling like you have around 1 or 2 more reps in reserve, but no more than that.

B.

Four rounds for time of:
75 Double Unders
15 Dumbbell Bench Press (50/35 lbs)
30/24 Calorie Row
15 Dumbbell Deadlifts (50/35 lbs)

Target 17-19 Minutes
Time Cap = 20 Minutes

Rx+:
60-70/40-50 lbs
Strict Handstand Push-Ups instead of Dumbbell Bench Press (same rep scheme - 15 reps)

*If you can not perform 75 double-unders in 90 seconds or less then please modify with a 200 meter run.

Athletes Notes