Friday, 1 August 2025

Conditioning:

Every 2:00 X 8 Sets:

12/10 Calorie Echo Bike

6 Hang Power Cleans + 4 Push Jerks (50-60% of 1RM C&J)

Shock Method (Press):

3 sets:

6 Bench Press (Heavy)

12 Push-ups

25 Bench Dumbbell Fly (light)

- Rest 2:00 between sets

* Score = weight of the Bench Press. You can increase weight or stay the same across all 3 sets.