CFM60 – July 24 2025

Thursday

A1) Iso pressing work.

lower db’s to 1″ off chest and hold for :10 then do 6 reps

rest 1:00

x3 sets @ a heavier db then last week across the board

A2) Iso pull up work.

pull to chin over the bar, hold for :10 then a :10 hold @ 90 degree angle on the way down then control lower all the way down for 2 reps over 3 sets

B1) seated double kb arnold press

20 reps x 3 sets

rest :20

B2) kb gorilla rows.

20 reps x 3 sets

rest :20

C) UB push/pull burn out.

near max on all movements [leave 3 in the tank]

close grip chin ups

-into-

close grip push ups

-into-

Ring Rows

-into-

90 degree push up hold

rest :60

x3-4 rounds