Today’s focus is building upper-body strength with strong, stable bench press mechanics. Maintain all 5 points of contact — head, shoulders, glutes, and both feet — throughout each rep. Drive your feet aggressively into the floor to create full-body tension and stability, and think about “bending the bar” to engage the lats and keep the elbows in a strong position. Let the shoulders settle firmly into the bench before you press — this not only builds a stronger base to push from but also protects the front of the shoulder by preventing it from rolling forward, which can lead to strain or impingement under heavy loads.

Today’s conditioning is a fast, intense effort — think of it as 6 short sprints. Quick, smooth transitions and urgent pacing are key; any hesitation or slow movement between stations will make it hard to finish within the minute. Push hard each round and aim to sustain that intensity across all 6 intervals.