Block 1 (non cycle option): 30 mins

Begin this block completing all sets and reps of your decline bench press. When done, use the remaining time to move through the metabolic conditioning. Find a good pace you can maintain with minimum or no breaks in between exercises.

Block 2 (non cycle option): 14 mins

For this block, there are 3 stations you’ll move through. You will complete each round for 4:00 getting as many rounds in as possible in that time. When the 4:00 is over, take 1:00 to rest and transition to the next one.

Block 1 (cycle option): 50+ mins

Warmup to your 60% chest press weight. Complete all the sets and reps of your flat bench before moving on. When done, go in order of the supplementary work. Finish all the reps and sets of one movement before going to the next.