Strength Part 1 – Bench Press (20 min)
Every 3:00 × 5 sets
Beginner: DB Floor Press (10 reps)
Intermediate: 65–75% 1RM, 5 reps
Advanced: 75–80% 1RM, 5 reps
Strength Part 2 – Pull-Up + Triceps (20 min)
E2MOM × 5:
6–10 Strict Pull-Ups (ring rows → assisted → weighted)
10–12 Banded Tricep Pushdowns
