Sunday, January 18th, 2026
Strength
Bench 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 Bench Press
*Add 5/5 Rotational Medball Chest Pass Each Set
Strength Big Set
“Wings”
Every 5:00 x 3 Sets
6 Strict Pull-Ups
12 Ring Rows
24 Dual Dumbbell Hammer Curls
