Monday – Jan 12, 2026

Monday 1/12/25

A) UB push work.

DB bench press

5 sec. lower

8 reps x 4 working sets

**this week hold your finishing weight from last week’s set

B) UB pull work

DB supported row

5 sec lower

8 reps/side x 4 working sets

**this week hold your finishing weight from last week

C) Workout / intervals

Every :90 for 5 rounds

250/200m row

amrap T2B

rest :90

Every :90 for 5 rounds

250/200m row

amrap CTB or bar mU