Tuesday August 11, 2026
Strength: Bench Press
Every 2:00 x 5 Sets
5 Reps @ 70%+ of 1RM Bench Press
Start at 70% and build to a heavy set of five for the day across the five sets. This is not a true 5RM attempt, but athletes should arrive at the final set having pushed to something that represents a genuine heavy five, not a comfortable one.
Conditioning
“Hit and Run”
For Time
3 Rounds
20/15 Ring Push-Ups
400m Run
25 Wall Balls
Time Cap: 15:00
Score = Time
Ring Height: 10in off the floor (body parallel)
Wall Ball: 20/14lb (9/6kg), 10/9ft target
Optional Accessories
For Quality:
3 Sets:
:45 Weighted Tall Plank
50ft (15m) Sled Push
:30 Weighted Wall Sit
10 Supine Leg Lowering @ 31×1 Tempo
