Thursday – Dec 18, 2025

Thursday

A) UB Pull Work

hold @ 90deg angle for 10 sec.

then do 4-6 reps after this

x3 sets

if you can’t do the 4-6 reps following the 10-15 sec hold then use a band or spotter

This week use a smaller band, or add light weight if you hit this prescription last week

B) Barbell push press.

4 reps x 3 sets

have 2 progressive warm up sets here

*This week – if you hit the same weight for the 6 reps last week then add weight this week for 4 reps. If you didn’t hit the same weight for all 3 working sets, then use your final weight for 4 reps this week

C) Sprint Work.

3 progressive warm up sets today

pick the sled, air runner, or echo bike –

:15 sprint

rest 1:00

x3 rounds

D) gymnastics breathing work.

6:00 amrap

strict pull up

stirct dip

[1.2.3.4.5.6…]

rest 2 minutes

6:00 amrap

3x tight body kipping pull up

12x banded pull aparts

12x sit ups