Friday, November 6, 2026

Smash upper outside of pec
1 minute each side
Band pull aparts
3 sets of 10
Dumbbell row
3x10 light weight - each arm

Deadstop deadlifts
4x8 reps go @65-70%
T-bar row
3x15
Barbell row stand on plates and get a deficit
3x15

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

Gut check of the week
400 meter run
40 box step ups hold 30#/20# db's 20" box
40 dumbbell snatch 50#/35# dumbbell 20 each arm
40 goblet squats 50#/35# db
40 dips
40 goblet squats 50#/35# db
40 dumbbell snatch 50#/35# dumbbell 20 each arm
40 box step ups hold 30#/20# dumbbells 20" box
400 meter run