18 Minutes to Complete

Bench Press

5 Reps at 65% of 1 Rep Max

5 Reps at 75% of 1 Rep Max

5+ Reps at 85% of 1 Rep Max

1 x 20 at 50% of 90% of your 1 Rep Max


10 Minute EMOM

ODD Minutes: 10 Floor Press (you pick load)

EVEN Minutes: 20 Seconds Max Cal Bike

For today, don’t worry if you don’t know your current 1 Rep Max Bench Press.  You can work with your Coach to figure out what weights to use.  Once you get a feel for where you are, note it so you can reference it as we continue with the progression.

For the EMOM, use a weight you can cycle 10 times unbroken (you will have a good feel for this after your working sets).  On the bike, this should be 20 seconds of all out effort.  The remaining 40 seconds of the minute is your rest/recovery so challenge yourself to really push it on bike.