Friday, September 25, 2026

Arm circles forward and back
Empty barbell press
3x5
Balboas
3x8 light
Smash upper outside of pec with
lacrosse ball 1 minute a side
3 sets
10 push ups
10 air squats
10 calorie row

Deadstop deadlifts
4x7 @65-70%
Calf raises single leg
3x10 each leg

Strict toes to bar
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15

4 sets
1 minute per exercise for max reps
Wall walks
Box step ups use weight if you want
Dips use weight if you want
Toes to bar
Sandbag cleans 100#/50# or 150#/100#
rest 1 minute-