Monday, May 19, 2025

A)4020 tempo x 6 reps x 3 sets

hold the same weight as last week for all sets

have 3 warm up sets

B)4x super set

DB Rows; 8.6.4.8 per side

Banded tricep ext x 20 reps

rest :30

**db rows you are increasing weight each set and on the last set of 8 look to use your weight from the set of 6

C)Workout / intervals

2:30 @ 80% effort / rest :30 / for 6 rounds

burpee 10 pull ups [scale to CTB or Bar MU]

200m run

armap cal bike erg