Monday – Oct 06, 2025

Monday `10/6/25

A) Weighted Pull Up.

warm up to last Monday’s weight and this week do 6×3 sets or hold [+1] from last week @ last week’s weight

if you cannot do a weighted pull up then look to do 5 sets of 6-8 bb bent over rows

B) 3x super set

3 plyometric push ups

-into-

8-10 heavy bb floor pres

rest :60

**note the change… the plyometric push up is the explosive push off the ground… looking to get hands up in the air.. there is do depth drop this week

C) Workout / intervals

4:00 on / 2:00 off x 3 rounds

4 K2E

8 double kb SDHP

12 push ups

D) finsiher.

100 banded pull aparts