Monday, June 30 2025

Strength: Bench Press

*Set 1 – 10 reps @ 53-57%

*Set 2 – 8 reps @ 63-67%

*Set 3 – 6 reps @ 68-73%

*Set 4 – 4 reps @ 73-78%

*Set 5 – 2 reps @ 78-83%

Rest 2 minutes between sets

*Each set should leave you feeling like you have around 1 or 2 more reps in reserve, but no more than that.

Metcon: Every 2:30, for 15 minutes (6 sets of):

Odd Sets: 2:30 Seconds of Run, Bike, Ski or Row

Even Sets: 2:30 Seconds of Burpees to a 25lbs Plate

Goal = Maximal Sustainable Paces