11/14/26

A.

For time:

15-12-9-6-3

Deadlift (275/185#)

5-4-3-2-1 

Rope Climb (15’) 

B.

Reverse Shrugs on Dip Bars

3x20

Standing Calf Raise w/ DBs

3x20

Banded Anterior Tibialis 

3x20

C.

Tabata DB Floor Press

D.

Tabata Incline Rear Delt Fly

E.

Alternating DB curls 

10,10,max reps

Banded Tricep Extensions 

3xMax

Seated Incline DB curl 

10,10, max reps 

F. 

Seated Barbell Curl 

3x15

Bench Dips

3xMax

Prone Incline DB Curls 

3x15