A,
Week 6
Bench Press 1x5 at 75% 1RM
Bench Press 1x3 at 85% 1RM
Bench Press 1x1+ at 95% 1RM

Rest as needed between sets.

B,
Bike Calorie: 4 x 4 mins / 1 min

4 mins of work followed by 1 min of rest for 4 intervals.
Score is the total reps performed in all of the intervals.

• Goal is max average wattage divided by your bodyweight in kilos for a score of 1-5. 1-2 means you need some focused work on conditioning, 3 is good but could still use some attention to cardio, 4-5 is great!

C,
Post Work 3xs:
--10-12 reps in each position of 3-Way Shoulder Raise
(light)