THURSDAY

Bench Press

Every 2:00 minutes x 5 Sets

Set 1: 7 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 5 Reps @ 75%

Set 5: 7 Reps @ 70%

Load.

% of Bench Press 1RM

Level 2:

5 Sets

2:00 AMRAP

12/9 Calorie Echo Bike

10/7 Elevated Push-Ups

- Max Kipping Knee Raises in Remaining Time

Rest 1:00 b/t sets

Conditioning

5 Sets

2:00 AMRAP

15/11 Calorie Echo Bike

15/10 Push-Ups

- Max Toes to Bar in Remaining Time

Rest 1:00 b/t sets

Coaching Notes, Strategy, and Goals

Goal: Complete 8+ Toes to Bar each set

Stimulus: Upper Body Density and Midline Stamina

RPE: 8/10

Primary Objective: Complete the buy-in work of the Bike and Push-Ups in under 90 seconds

Secondary Objective: Work to have the toes to bar completed in 1-2 big sets to finish off each 2:00 AMRAP.