MONDAY LIFT

General Warm-Up

1:30 Cardio Choice

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10 Banded Face Pulls 

10 Banded Pull Apart’s  

10 Bootstrap Squats

5 Inchworm Push-Ups

20 Plank Shoulder Taps

10 Hollow Rocks

10 Alt V-Ups

 

BARBELL PREP / PRIMER

10 Empty Barbell Bench Press

5 Bench Press @ 40-50%

5 Bench Press @ 50-60%

3 Bench Press @ 60-65%

3 Bench Press @ 65-70%

 

STRENGTH: BENCH PRESS

Every 2:30 x 4 Sets

All 4 Sets: 5 Reps @ 75% of 1RM Bench Press

Between each set: 5/5 Half Kneeling Kettlebell Rotational Chop and Lift

 

The 75% loading should feel challenging but never a grind. Keep these intentional and controlled, not rushed. The 2:30 window allows for a smooth transition between movements and a full reset before the next set begins.

CONDITIONING

3:00 AMRAP

15/11 Calorie Echo Bike

10 Power Snatches

Max Bar Facing Burpees

1:00 Rest b/t sets

Repeat Until 50 Bar Facing Burpees or 15:00 Time Cap

 

Time Cap: 15:00 (4 Rounds)

Score = Time to Complete 50 Bar Facing Burpees. 

Barbell: 42.5/30kg

Goals: Complete in 3-4 Rounds (11:00-15:00)

Stimulus: Quad Burn / Leg Stamina / Barbell Cycling

RPE: 9/10

Primary Objective: Complete all Power Snatches unbroken while maintaining a strong, sustainable pace on the Echo Bike.

Secondary Objective: Finish the Echo Bike and Power Snatches by the 1:30 mark each round, leaving at least half of the interval to accumulate Bar Facing Burpees.