STRENGTH / SUB PLOT
Thu., 11.09.2025
STRENGTH
Warm-up
TBA
WOD
"UPPER BODY STRENGTH” - 2 STATIONS (25 MIN EACH):
1) Bench Press - 6 x 6 @ 70%
2) Strict Pull-ups 5 x 5 + DB Rows 5 x 10 (Ea.)
CROSS
Warm-up
TBA
STRENGTH
Bench Press
1 x 6 @ 70%
1 x 4 @ 75%
1 x 2 @ 80%
* Rest 2-3 Min Between Sets
WOD
"SUB PLOT" - For Total Calories:
15-Minute Bike
[On the 00:00]: 100 Double Unders
[On the 05:00]: 50 Wallballs
[On the 10:00]: 25 Strict Pull-ups
“The only bad workout is the one that didn't happen."