18 Aug 2025

A. 5 Minutes of Bench Press Instruction and Practice

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

Wave 1
3 x 72%
2 x 77%
1 x 82%

Wave 2
3 x 77%
2 x 82%
1 x 87%

Wave 3
3 x 82%
2 x 87%
1 x 92%

C. For Time:
100 Double Unders or 200 Singles
20 V-Ups
80 Double Unders or 160 Singles
20 V-Ups
60 Double Unders or 120 Singles
20 V-Ups
40 Double Unders or 80 Singles
20 V-Ups
20 Double Unders or 40 Singles
20 V-Ups

Time Cap = 12 Minutes

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