Thursday, March 12th, 2026
Strength
Bench Press
Every 3:00 x 3 Sets
Set 1: 9 Reps @ 65%
Set 2: 7 Reps @ 72.5%
Set 3: 5 Reps @ 80%
% of 1RM (Predicted or Tested)
Conditioning
“Iron Mile”
For Time:
4 Sets:
16/12 Calorie Bike
8 Strict Handstand Push-Ups
50ft (15m) Goblet Walking Lunge
Rest 1:00 b/t sets
Kettlebell: 53/35lb, 24/16kg
