Friday, January 16th, 2026
Strength
Push Press
Every 2:30 x 4 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 3+ Reps @ 85%
% of 1RM Push Press
Conditioning
“Vertical Integration”
6 Sets
2:00 AMRAP
7 Wall Facing Handstand Push-Ups
25/25ft Single Arm Overhead Walking Lunges
Max Abmat Sit-Ups
*No Rest between AMRAPs (12:00 AMRAP)
Single Arm Overhead Walking Lunges:
Choice of KB or DB: 53/35lb, 24/16kg or 50/35lb, 22.5/15kg
Score = Total Reps
*Every 5ft = 1 Rep
