• 02242026 Phase 3 Week 3 Session B

    Warm Up
    3:00 Row or Ski
    2 Rounds
    10 Band Pull-Aparts
    8 Incline Push-Ups
    10 Scap Push-Ups
    20 sec Front Plank

    Strength & Accessory
    Bench Press
    5 top sets 3reps RIR1
    1 drop set 80% max reps

    Accessory
    1-2 sets
    10 Arnold Press
    12 Ring Row
    30-40s bottom up kb carry

    Conditioning
    AMRAP10
    5 Burpee Over Erg
    8 Cal Row
    6 Goblet Squat 50/35 (heavier)

  • Athlete Notes

    Press day stays powerful while conditioning demands speed and commitment. Short workouts mean every second matters. Push the pace, but don’t lose your mechanics. Strong pressing and explosive movement should carry straight into the conditioning effort.

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