Monday – Dec 08, 2025

Monday `12/8/25

A) UB push work.

Stato – iso db bench press

hold 3″ off chest for 15 sec. then do 6 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 @ a tough push 85-90% push

8/6 cal bike erg

4 T2B or ball slams

4 push ups

rest 2:00 of easy walking around

x2-3 rounds