Thursday, November 20th, 2025
Strength
Bench Press
Every 2:30 x 4 Sets
Set 1: 8 Reps @ 70%
Set 2: 6 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: Max Reps @ 80%
Mixed Mono Focused Conditioning
“Medusa”
15:00 AMRAP
1-2-3-4-5…Wall Walk
5-10-15-20-25… Toes to Bar
10-20-30-40-50… Double Unders
Continue progressing by 1 Wall Walk, 5 Toes to Bar, and 10 Double Unders each set
Wall Walk: 10in
Optional Accessories
For Quality:
3 Sets
“Dumbbell Chest Complex”
10 Dumbbell Skull Crushers
10 Dumbbell Chest Flys
10 Dumbbell Hex Press
Rest as needed b/t complex
