Monday – Jan 19, 2026

Monday 1/19/26

A) UB push work.

DB bench press

5 sec. lower

6 reps x 5 working sets

**add weight for all working sets

B) UB pull work

DB supported row

5 sec lower

6 reps/side x 5 working sets

**add weight from last week for all sets

C) Workout / intervals

Every :90 for 5 rounds

400/350m bike erg

amrap pull ups or CTB or bar MU

rest :90

Every :90 for 5 rounds

400/350m bike erg

amrap push ups [scale to deficit, or ring, or SHSPU]