Wednesday, July 9th, 2025
Strength
Every 3:00 x 5 Sets
3 Strict Press + 5 Push Press
+
3-5 Plyometric Push-Ups
Perform at 75%+ of Strict Press
Workout of the Day
“Fourth Quarter”
15:00 EMOM
minute 1: 8-10 Dual Kettlebell Hollow Body Floor Press
minute 2: 16 Dumbbell Renegade Row
minute 3: 100ft Overhead Plate Carry
minute 4: 15-20 GHD Sit-Ups
minute 5: Rest
Dumbbells: 50/35lb, 22.5/15kg
Kettlebells: 53/35lb, 24/16kg
Plate: 45/25lb, 20/10kg
Optional Accessories
3 Sets: For Quality
10 Barbell Close Grip Bench Press to Eccentric Skull Crusher
12/12 Side Lying Dumbbell External Rotations
