Wednesday 7/23/2025

Bench Press
*Set 1 - 10 reps @ 59-63%
*Set 2 - 8 reps @ 69-73%
*Set 3 - 6 reps @ 74-79%
*Set 4 - 4 reps @ 79-84%
*Set 5 - 2 reps @ 84-89%
Rest 90-120 seconds 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.

Against a 5 minute clock, perform the following:
400-600 Meter Run OR 40-50/30-40 Calorie Row or Echo/Assault Bike or Concept 2 Bike Erg
Ski, Bike, Row, or Assault Run in the remaining time.

No rest between sets and repeat for four total sets (20 minutes).

*The goal for this workout is to push the initial distance or calories and then use the secondary cardio option to bring the heart rate back down into the zone 2 range.

Pick the initial distance or calorie total that allows at least 90-120 seconds on the secondary cardio option. If looking at a heart rate chart for this workout we should see it look like peaks and valleys with the peaks happening during the primary cardio option and the valley coming during the secondary. The peaks should be no more than 170-180 beats per minute if you're wearing a heart rate monitor.