Saturday, September 19, 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

Bench press
4x8-10 reps
Incline press
3x12-15
DB bench press neutral grip
3x10
*rest max 90 seconds

Barbell row palms up
4x10
Nordics
4x8
Strict toes to bar no kip
3x10

3 rounds
500 meter row
8 deadlifts 225#/155# or @40%
rest 6 minutes-
3 rounds
20 calorie fan bike
10 chin ups
rest 6 minutes-
3 rounds
10 box step ups 20" box hold weight if you want
15 toes to bar