2 Sep 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 75%
2 x 80%
1 x 85%

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

Wave 3
3 x 85%
2 x 90%
1 x 95%

C. 4 Sets Not for Time:
10 Single Arm DB Row (each)
15 Sumo Stance Good Mornings
20 Hollow Rocks

Scores = Heaviest BP; DB Row