Monday – Dec 15, 2025

Monday 12/15/25

A) UB push work.

Stato – iso db bench press

hold 3″ off chest for 15 sec. then do 4 reps x 3 sets

have 2 progressive warm up sets to this weight

*this week if you held the same weight for all sets last week then add weight this week. If you didn’t hit 6 reps for all sets last week then stay @ that weight for this week again

B) UB pull work

Incline supported rows – stato -iso

lift up and hold 2″ off peak raise for 15 sec. then do 6 reps

x 3 sets and have 3 progressive warm up sets to this weight

*this week if you held the same weight for all sets last week then add weight this week. If you didn’t hit 6 reps for all sets last week then stay @ that weight for this week again

C) Workout / intervals

4:00 amrap

3 cTB pull ups [or pulls upr bar MU or 6 rows]

4 bb hang power cleans 95/65

5 burpees over the barbell

2:00 rest – actively walking around

x3 rounds

set 1 @ 80%

set 2. @85%

set 3 @ 90%