02242026 Phase 3 Week 3 Session B

02242026 Phase 3 Week 3 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 RIR1
1 drop set 80% max reps

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

Conditioning
AMRAP10
5 Burpee Over Erg
8 Cal Row
6 Goblet Squat 50/35 (heavier)
Athlete Notes
Press day stays powerful while conditioning demands speed and commitment. Short workouts mean every second matters. Push the pace, but don’t lose your mechanics. Strong pressing and explosive movement should carry straight into the conditioning effort.