02312026 Phase 3 Week 4 Session B

02312026 Phase 3 Week 4 Session B
Warm Up
3:00 Row or Ski

2 Rounds
10 Band Pull-Aparts
8 Incline Push-Ups
10 Scap Push-Ups
20 sec Front Plank

Strength & Accessory
Bench Press
5 top sets 3reps RIR0-1
1 drop set 80% max reps

Accessory
1-2 sets
10 Arnold Press
12 Ring Row
30-40s bottom up kb carry

Conditioning
AMRAP8
6 Box Jump 24/20
6 Cal Ski
6 Ring Row
Athlete Notes
Pressing today should feel powerful and deliberate. Conditioning stays short and intense, pushing speed and explosive effort. Move fast, but keep every rep clean. This session is about confidence under load and commitment under fatigue.