MONDAY, JUNE 8, 2026
Strength: Bench Press
Every 2:00 x 6 Sets:
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 7 Reps @ 70%
Set 5: 5 Reps @ 75%
Set 6: 3 Reps @ 80%
All percentages based on 1RM Bench Press.
Conditioning
“The Equalizer”
Every 2:30 x 6 Sets
(Alternating Stations, 3 Sets at Each)
Station 1:
20 GHD Sit-Ups
80 Double Unders
Station 2:
7/5 Deficit Push-Ups
5 Devils Press
5 Dual Dumbbell Push Press
Score = Time (total accumulated working time across all 6 sets)
Dumbbells: 2 x 50/35lb, 22.5/15kg
Optional Accessories
For Quality:
3 Sets:
:30 Handstand Hold
:20 Pronated Chin over Bar Hold
10 Supine Leg Lowering @ 31×1 Tempo
Rest as needed between sets
