Monday – Nov 17, 2025

Monday `11/17/25

A) UB pull work

3 overhad grip bb rows

-into-

6 underhand grip yates rows

-into-

20 banded pull aparts

rest :60-:90

for 4 rounds

building in weight each set here

B) UB push work

Single arm half kneeling landmine press x 6-8/side **using last week’s weight

Single arm tricep kickbacks x 8-10/side

rest :60

x4 rounds

C) Workout / intervals

3:00 on / 1:00 off for 4-5 rounds

4 pull up

100′ double kb front rack carry 55/35#/hand

8 sit ups