Sunday, October 5th, 2025
Strength
Bench Press
Every 1:30 x 6 sets
3 Reps @ 75%
Conditioning
“Pinch Hit”
Every 2:30 x 5 Sets
10 Dumbbell Bench Press
10 Burpees Over Bench
15 V-Ups
Dumbbells: 50/35lb, 22.5/15kg
Bench Height: 18in
Optional Accessories
3 sets: For Quality
12 Rolling Tricep Extensions
:15 Ring Support Hold
:5 Eccentric to Bottom of Dip
:15 Bottom of Dip Hold
