Wednesday, November 26th, 2025
Strength
Bench Press
Every 3:00 x 5 Sets
Set 1: 6 Reps @ 75%
Set 2: 6 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 4 Reps @ 83%
Set 5: Max Reps @ 88%
Goal: 2+ Reps
Strength EMOM
“Have It Your Way”
3 Rounds for Time
25 American Kettlebell Swing
5 Wall Walks
Kettlebell: 53/35lb, 24/16kg
Wall Walks: 10in
Score = Time
Optional Accessories
Bodybuilding / Upper
For Quality
4 Sets:
8-12 Strict Bar Dips
10-12 Glute Bridge Dumbbell Pull-Overs
15-20 Banded Tricep Extensions
