Thursday – Oct 23, 2025

Thursday

A1) pressing work.

standing strict barbell banded press

work to a tough triple over 4 sets

A2) barbell landmine meadows row

x6/side x 4 sets

B1) seated single arm db arnold press.

6reps/side x 3 sets

B2) Chest Supported Alternating Incline Dumbbell Row

8/side x 3 sets

B3) zottman curls.

x15 x 3 sets

C) OTM

1 = strict pull ups or rope climbs

2 = 7-10 strict dips or HSPU

x8 minutes

-into-

1 = banded kb gorilla rows for 5-8/side

2 = strict push ups or deficit push ups

x8 miinutes