Saturday, September 5, 2026

Couch stretch 1 minute a side
Rlevated pigeon stretch 1 minute a side
Banded side steps 10-15 each side (band above knee)
Banded squats 10 (use band above knee)
3x10 calorie row faster pace each set
3x10 lunge steps 5 each side
3x10 good mornings

Sprints
4x :45 seconds max distance run
rest 2 minutes between

Bench press
5x5 at @75-77%
Incline dumbbell bench
3x15
Strict dips weighted
3x15

Neutral grip pull up
3 x max reps
DB row single arm chest supported
3x12/side