Strength Part 1 (Strict Press – 18 min)
Every 2:30 × 5 sets – percentages based off Push Press 1RM:
Set 1: 55% × 6
Set 2: 60% × 5
Set 3: 65% × 5
Set 4: 70% × 4
Set 5: 70–72% × 4
Notes:
Beginners: Seated DB press (choose load for 8–10 solid reps)
Intermediate: Use 55–70% PP max, cap at 65–70%
Advanced: Stay in 70–72% range, 4–6 reps strict
Strength Part 2 (Accessory Superset – 12–14 min)
On 2:00 × 4 rounds:
8–10 Pull-ups (ring rows → assisted → weighted)
10–12 DB Bench Press
