“Iron Sermon” Because every rep preaches discipline. Part 1: Strength Pyramid (Build & Burn) Bench Press: • 10 reps @ 50% 1RM • 8 reps @ 60% • 6 reps @ 70% • 4 reps @ 80% • 2 reps @ 90% • Then back down the pyramid: • 4 reps @ 80% • 6 reps @ 70% • 8 reps @ 60% • 10 reps @ 50% Rest 90 seconds between sets ⸻ Part 2: Bench Cluster (Explosive Power) 4 Rounds for Quality: • 5 Bench Press @ 75% (rest 15 sec) • 3 Bench Press @ 80% (rest 15 sec) • 2 Bench Press @ 85% Rest 2 min between rounds ⸻ Finisher: “Chest to the Fire” 3 Rounds for Time: • 10 Dumbbell Bench Press (moderate-heavy) • 15 Push-Ups • 10 Plyo Push-Ups (or explosive claps) • 20 Calorie Row Cap: 10 min #GoFurther #WeGoHome