Thursday – Jan 29, 2026

Thursday

A1) Weighted pull up.

5 sec lower 2-4 x5

A2) dynamic effort iso bench

pause for 3 sec. @ 1/2 way down for 4-6 reps x 5 sets

add weight weight to last week for all sets and sit @ 4 reps

B) gymnastics breathing work

EMOM x 12:00

1 = :30 rope slams

2 = amrap strict dips or deficit push ups or push ups

3 = 50′ burpee broad jump

C) teams of 3

Teams of 3

200 cal ski erg

while one person is on the ski erg one partner is holding double kb’s in the front rack – person who comes of the ski can rest