12/3/25

AM Workout (TBD)

A.

Every 4 for 16 (2 sets) of:
Station 1: 20/15 Cal Echo Bike Sprint

Station 2: 20/15 Cal Row Sprint 

B.

EMOM 12 (3 sets) of:

Station 1 - See Saw DB Bench x 10 reps (each arm)

Station 2 - 4-6 Jefferson Curls @ 2222

Station 3 - 10-12 Tempo Ring Rows @ 21X2

Station 4 - :50 Plank 

At the 12:00 mark, rest 2 minutes, then… 

EMOM 9 (3 sets) of:
Station 1 - 12-15 DB Overhead Extensions 

Station 2 - 12-15 Barbell Curls

Station 3 - :30 - :45 hollow hold 

PM Workout (TBD) 

A.

Bench Press

3 sets x 15-20 reps

Find weight that causes you to reach failure somewhere in the given rep range.

 

B.

Close Grip Bench Press

3 sets x 12 reps

Aim to reach failure at the given rep range.

 

C.

Flat Dumbbell Chest Flyes or Peck Deck

3 sets x 10-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

 

D.

Tricep Cable Extensions 

3 sets x 12-15 reps

 

E.

Push Ups

3 sets x max reps

 

F.

Rope Tricep Extension

4 sets x 25 reps