Thursday, July 9 2025

Strength: Bench Press

Set 1 – 10 reps @ 56-60%

Set 2 – 8 reps @ 66-70%

Set 3 – 6 reps @ 71-76%

Set 4 – 4 reps @ 76-81%

Set 5 – 2 reps @ 81-86%

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 minutes, for 24 minutes (6 sets of):

Station 1: 26-33/21-26 Calorie Echo/Assault Bike

Station 2: 26-33/21-26 Calorie Row OR 300 Meter Run

Goal = 90 Seconds or Less of Work Each Station; Adjust Calories Accordingly