6/21/26

A.

Bench Press

4x10 

Rest 2 mins

B.

Pause Bench Press 

5x3 

Rest 2 mins

C.

Pause Board Bench Press 

3x3 

Rest 2 mins

D.

5 Sets

10 Dumbbell Bench Press @ RPE 8/10

-rest 30 seconds-

30 sec Max Strict Handstand Push Up

*Rest 2-3 minutes between sets.

E.

3 Sets

5 Weighted Strict Pull Up

-rest 30 seconds-

10 Strict Pull Up (cap at 60 seconds)

-rest 30 seconds-

15 Ring Row (adjust body angle to make these challenging but able to be performed in two sets or less)

*Rest 2-3 minutes between sets.

F.

3 Sets

12 Dumbbell Lateral Raise @8/10 RPE

12 Incline Dumbbell Curls @8/10 RPE

30-60 sec Plank on Rings

*No rest between sets. Just move fluidly from one exercise to another.