Wednesday 10/14/2026

WARM UP

20 Min Bike, Row or Run (ideally in zone 2!)

STABILITY / / ACTIVATION

AMRAP 9 (Target 3 Rounds)
5/5 SA KB Bottoms Up Bench Press
50/50ft SA DB Overhead Walk
10/10 SA Banded Pull Apart

STRENGTH

Bench Press
7x1 @ 80+% of 1RM
*Start first set around 80% of 1RM and build over the 7 sets to find a heavy single, or do 7 sets at a near maximal weight!