FRIDAY // SEPTEMBER 18, 2026
Strength
Deadlift + Bench Press
Every 1:30 x 8 Sets, Alternating Stations
Station 1: Deadlift
Station 2: Bench Press
Deadlift
Set 1: 4 Reps @ 70%
Set 2: 4 Reps @ 70%+
Set 3: 4 Reps @ 70%+
Set 4: 4 Reps @ 75%
Bench Press
Set 1: 8 Reps @ 60-65%
Set 2: 7 Reps @ 65-70%
Set 3: 7 Reps @ 70-75%
Set 4: 6 Reps @ 75%+
Percentages are based on the 1RM of each lift.
Conditioning
“The Yips”
For Time
5 Rounds
1 Wall Walk + 2 Push-Ups + 1 Wall Walk + 3 Push-Ups + 1 Wall Walk
8 Alternating Dumbbell Snatch
Optional Accessories
For Quality
4 Sets:
12 Ring Tricep Extensions
