APR 6

Iron Forge // Monday - 2026.04.06

EMOM Strength Bench

EMOM for 20 minutes:
- Odd Minutes: 5 Bench Press at 70% 1RM
- Even Minutes: 10 Burpees over the Bench

Equipment:
- Bench
- Stopwatch or timer

Instructions:
Perform 5 Bench Presses at 70% of your 1 Rep Max every odd minute, then complete 10 Burpees over the Bench during the even minutes. Repeat for a total of 20 minutes. Adjust the weight on the bench press if needed to maintain proper form throughout the workout.