Monday – Sep 15, 2025

Monday 9/15/25

A) Weighted Pull Up.

work up to a heavy double over 5 sets

if you cannot do a weighted pull up then look to do 5 sets of 6-8 bb bent over rows

B) 3x super set

push up depth drop x 3

-into-

12 double kb push press

rest :60 bt rounds

C) Workout / intervals

Every 5:00 for 4 rounds

10 burpee pull ups [or burpee CTB or 4 burpee bar MU]

20 ball slams 30/20#

500m row

D) finsiher.

banded pull aparts for 50 reps