THURSDAY // SEPTEMBER 3, 2026
Strength
Bench Press
Every 2:00 x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
% of 1RM Bench Press
For Load
Conditioning
“The Missing Monocle”
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups
Minute 4: Rest
Score = Rounds Completed
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb (9/6kg)
Optional Accessories
For Quality
3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
