Wednesday, March 12th, 2025
Bench Press
Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 65%
3 Reps @ 70%
1 Rep @ 75%
Rest as needed between 5-3-1 to complete within the 4:00 time frame
“Swole Batman”
For Calories
15:00 EMOM
Minute 1 – Single Arm Devil’s Press
Minute 2 – Air Squats
Minute 3 – Max Calorie Echo Bike
Dumbbells: 50/35lbs (22.5/15kg)
Score = Sum Total Reps
Optional Accessories
12:00 EMOM
Minute 1 – 7 Seated Good Mornings
Minute 2 – 7/7 Banded Clamshell
w/ 1s Hold at Top
