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Tuesday 01/20/26

  • Jan 20
  • 1 min read

Warm-Up 2 rounds

30 sec Row / Bike / Jump Rope

10 PVC pass-throughs

10 Scap push-ups

10 Air squats

20-sec plank


Specific Warm

8 Push-ups

10 Banded pull-aparts


Tempo Bench Press- Light load

3 sets x 5 reps

Tempo: 3 sec down, 1 sec pause, press

Super Set into

7 Single arm bent over row/ each arm


METCON - 4 min work- 1 min rest (x 3)

6 wall ball Shots

8 alt snatches

4 Burpee Broad Jumps

30 mountain climbers

















 
 
 

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