Every 90 seconds, for 15 minutes (10 sets):


Bench Press x 3 reps @ 65-70% of 1-RM Bench Press


The goal is to move the barbell as quickly as possible from your chest to full elbow extension. Next week you’ll work to a 1-RM, so visualize a max load every rep this week as you accelerate the barbell off your chest.






B. Conditioning


Complete as many rounds and reps as possible in 15 minutes of:


40 Double-Unders


20 Push Presses (95/65 lbs)


10 Chest-to-Bar Pull-Ups




Optional Accessory Work:


Alternating On the Minute x 10:


Minute 1: 18 GHD Sit-ups


Minute 2: 5 Single Arm Dumbbell Overhead Squats (Each Side)