Tuesday July 28, 2026
STRENGTH: BENCH PRESS
Every 2:30 x 4 Sets
All 4 Sets: 5 Reps @ 75% of 1RM Bench Press
Between each set: 5/5 Half Kneeling Kettlebell Rotational Chop and Lift
CONDITIONING
“Still Water”
15:00 EMOM
Minute 1: 16/13 Calorie Row
Minute 2: 16 GHD Sit-Ups
Minute 3: 3 Wall Walks
Minute 4: 16 Renegade Rows
Minute 5: Rest
Score = Successful Rounds Completed
Wall Walk: 10-in from wall
Dumbbells: 2 x 35/25lb
OPTIONAL ACCESSORIES
For Quality:
:15/:15 Ring Side Plank
10/10 Side Plank Banded Row
-then-
3 x 12 Weighted Russian Twists, Light to Moderate
-Rest 1:00-
