Monday `11/24/25 A) UB push work. Stato – iso db bench press hold 3″ off chest for 15 sec. then do 8 reps x 3 sets have 2 progressive warm up sets to this weight B) UB pull work Incline supported rows – stato -iso lift up and hold 2″ off peak raise for 15…

Sunday. A) Capacity Sunday’s 3 rounds 800m run or 2k bike erg 50/35 push ups 75 double unders + 3 rounds 500m ski erg 15 HPC 95/65 30 sit ups B) Arm Pharmin to Finish .40.30.20.10 empty bb curls empty bb skull crushers

Saturday 11/22 A) 5 Rounds Min 1: 7 Cal Row Min 2: 9 Burpees Min 3: Heavy Object Carry Min 4: Erg for Cals Min 5: Rest B) 4 Sets :20 Flutter Kicks :20 Laying Heel Touches :20 Plank

Saturday. A) Workout. Teams of 2 For time: 150 wall-ball shots 2k row 150 kettlebell swings 55/35# 2k ski erg 100 knees-to-elbows 25 burpees **split up the reps how you want B) superset. 6-10x weighted or strict dips 10/side db rows x2-4 sets then 100 banded tricep ext 100 baned curls