Monday – Oct 13, 2025

Monday `10/13/25

A) Weighted Pull Up.

Max this out today over 5-7 sets

build to a heavy single for the day

*if you cannot perform a weighted pull up do

5-7 sets of 8-10 db rows /side + db ext rot x 8/side

B) 4x super set

3 plyometric push ups

-into-

6 heavy double kb push press [build in weight each set}

rest :60

C) Workout / intervals

3:00 amrap @ 80-85% effort

1 burpee pull up or CTB or bar MU

6 wall balls

24 double unders

rest :90

x3 rounds

**add 1 rep to the burpee pull up every round

D) finsiher.

side plank x :15-:20/side

db I.Y.T x 5/5/5

x2-3 rounds