16.10.2026 Bench Press & Seal Row Strength
Alternate B1/B2
B1. Bench press, rest 1:00 before B2
Build to Heavy 3 (H3) @ 2 RIR
2 x 3-5 @ 90%H3
1 x AMRAP-2 @ 85%H3
B2. Seal row – 4 x 8-10 @ RPE 8 (2 RIR on all sets), rest 2:00 before B1
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