Monday – Dec 22, 2025

Monday 12/22/25

A) UB push work.

Stato – iso db bench press

hold 3″ off chest for 10-15 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 4 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 10-15 sec. then do 4 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 4 reps for all sets last week then stay @ that weight for this week again

C) Workout / intervals

2 rounds of the below [

3:00 amrap

10 T2B

10 cal bike erg

-rest :90-

3:00 amrap

10 push ups [deficit push ups or HSPU ]

10 cal row

-rest :90-