Sunday, January 5th, 2025
Strength
Bench Press
Every 2:30 x 4 Sets
12 @ 60%
10 @ 65%
8 Reps @ 70%
6 Reps @ 75%
“Bondsmith”
Every 3:00 x 5 Sets
15/10 Deficit Plate Push-Ups
10 Dual Dumbbell Box Step-Ups
100ft (30m) Sled Push
Box Height: 24/20”
Dumbbells: 50/35lb, 22.5/15kg
Plates For Deficit: 2x45lb/20kg
Sled: Moderate Heavy Load
Subs for Sled Push:
Box Sled Push
30 second Weighted Wall Sit
Optional Accessories
For Quality
3-4 Sets:
8-10 Glute Bridge Dumbbell Pull-Overs
12-15 Banded Tricep Extensions
-Max Ring Support Hold
