8 blocks60–75 min
PRESS & BURN — BENCH + PUSH SUPERSETS
Bench strength, chest, shoulder and triceps volume, followed by run-bike conditioning.
Warm-Up
2 rounds
- Jump Rope60
- Push-Up8
- Scap Push-Up8
- Band Pull-Apart15
- PVC Pass-Through10
- Band Thoracic Extension8
Movement Prep
2 rounds
- Push-Up8
- Bench Press8
- Scap Push-Up8
- Band Pull-Apart12
Primary Strength
5 sets · Rest 120–180s
- Bench Press5 · 2 RIR
Chest + Triceps Superset
3 sets · Rest 60–75s
- Incline Dumbbell Press8–10
- Cross-Body Triceps Extension10–12/side
Shoulder + Chest Superset
3 sets · Rest 60–75s
- Dumbbell Shoulder Press8–10
- Dynamic Push-Up8–10
Delt + Triceps Superset
3 sets · Rest 60s
- Dumbbell Lateral Raise12–15
- Rope Triceps Pushdown12–15
Run + Bike Conditioning
2 rounds · Rest 45–60s
- Run200 m
- Bike40 cal
- Run200 m
- Bike40 cal
Warm-Down & Mobility
2 rounds
- Cross-Body Shoulder Stretch30s/side
- Pec Stretch30s/side
- Triceps Stretch30s/side
- Band Thoracic Extension8
We run these sessions in 3-2-1 Log.