14 Sep 2026

A. 5 Minutes of Bench Press Instruction and Practice

B. Every 2 minutes for 18 minutes (9 Sets): Bench Press

Wave 1:
3x 70%
2 x 75%
1 x 80%

Wave 2:
3 x 75%
2 x 80%
1 x 85%

Wave 3:
3 x 80%
2 x 85%
1 x 90%

C. 5 Rounds for Time:
200m Run
20 Air Squats
20 Pushups
20 Lunges

Time Cap = 18 Minutes

Scores = Heaviest BP; Part C Time (RX or Scaled)