Thursday – Sep 18, 2025

Thursday

A1) pressing work.

Incline barbell bench press @ 2020 tempo for 4 reps x 4 sets

A2) pull work.

KB bent over rows @ 2020 tempo for 6/side x 4 sets

B1) Laying floor press- close grip position

8reps over 3 sets

B2) Neutral grip pull ups.

AMRAP x 3 ses

B3) Barbell curls.

x12-15reps x 3 sets

C) Sprint / Power Work.

Teams of 2-3

7:00 max calorie ski erg

D) Core.

Weighted plank for :20 w/out loosing midline positioning

rest :40

x3 rounds