August 19, 2026

Aug 16

1 min read

Part 1

Bench Press

Set 1: 3 Reps at 75%

Set 2: 3 Reps at 85%

Set 3: 1 Rep at 87%

Set 4: Establish a 3-Rep Max

Rest 2-3 Mins Between Sets

Part 2

Buy-In: 400m Run/Ski/500 Row/1100 Bike/2min Effort

...into

5 Rounds

20 Push-ups/Floor Press

12 Knee Raises/Other Core

...into

Cash-Out: 400m Run/Ski/500 Row/1100 Bike/2min Effort

Time Cap: 16 mins

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