Strength
Bench Press
Every 2:00 x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
% of 1RM Bench Press
For Load
Conditioning
“The Missing Monocle”
16:00 EMOM
Minute 1: 16/12 Calorie Bike
Minute 2: 20/15 Push-Ups
Minute 3: 20 GHD Sit-Ups or 20 Weighted Sit-Ups with Medball (20/14lb)
Minute 4: Rest
Score = Rounds Completed
Bike: 16/12 Echo, 18/14 Bike Erg, 18/13 Assault Bike
