FRIDAY // SEPTEMBER 25, 2026
Strength
Bench Press
Every 2:00 x 6 Sets
Set 1: 3 Reps @ 80%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 80%
Set 4: 2 Reps @ 80%+
Set 5: 2 Reps @ 80%+
Set 6: 2 Reps @ 85%
Conditioning
“Apex”
For Time
50 Wall Balls
30 Toes to Bar
50ft Dual Kettlebell Front Rack Walking Lunge
20 Toes to Bar
50ft Single Kettlebell Overhead Walking Lunge
10 Toes to Bar
Time Cap: 14:00
Score = Time
Wall Ball: 20/14lb (9/6kg), 10/9ft Target
Kettlebells: 2 x 53/35lb (24/16kg)
Optional Accessories
For Quality:
3 Sets:
12-15 Dual Kettlebell Sumo Deadlift (moderate)
10/10 Half Kneeling Single Arm Landmine Press
:15/:15 Copenhagen Plank
:15/:15 Side Star Plank
