Thursday August 20, 2026
Strength: Bench Press
For Load
Take 10:00 to Establish a 3RM Bench Press Baseline
Conditioning
“White Water”
Every 5:00 x 3 Sets
500/450m Row
50ft (15m) Dual Dumbbell Farmers Walking Lunge
5 Wall Walks 10-in
Time Cap: 4:30 per Set
Score = Sum Total Time (3 Sets)
Dumbbells: 50/35lb (22.5/15kg)
Optional Accessories
For Quality:
3 Sets:
10 Dual Dumbbell Tate Press
15/15 Banded Terminal Knee Extensions
:30 Wall Facing Handstand Hold
