Bench press + plyo push ups

5 x every 4 min

90% of 3 RM
3+9

Goal & Intensity:
Handstand:
-Short, repeatable holds — focus on posture and breathing.
-Take your time finding your balance point — no need to hold for long, as long as the position is high quality.

In the bench press, the goal is to develop maximal upper body strength and explosiveness.
-A heavy load combined with bodyweight efforts challenges the muscles in a versatile way.
-Aim to keep the reps controlled and explosive — in push-up variations, quality over quantity.
-Connection to previous sessions: This continues our earlier strength work — today we're getting close to max effort.
-rpe 9