• 12312025

    Warm Up
    Rounds (easy):
    30s Bike / Row
    8 Reverse Lunges
    6 Inchworms
    10 Banded Pull-Apart or Scap Rows

    Then:
    2 × 5 Empty-Bar Romanian Deadlifts
    2 × 5 Empty-Bar Bent-Over Rows

    **Open hips and hamstrings, wake up the upper back. No Rush

    Strength
    5 Rounds

    Strict Pull-Ups or Heavy Lat Pulldown
    3–6 Reps
    Barbell Bent-Over Row
    5–8 Reps

    Rest 90–120s between rounds.

    Conditioning
    Final Countdown

    1 → 10 → 1
    • Suitcase Lunge
    • Push Up

    After every round:
    • 20 High Knees

  • Athlete Notes

    Pull heavy with control. No rushing the strength.

    On the ladder, stay smooth early and ruthless late. Keep moving, manage fatigue, finish strong.

Results

Dec 31 2025
Lisa
Bent Row: 55/65/70/75/75
Pull Down 35/60/70/75/75

Conditioning: 24:20

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Dec 31 2025
Matt Cormier
Pull Up 5/5/5/5/5
Bent Row 50 (single arm x each)


Conditioning: 8:40 (1-10 only, time)

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Dec 31 2025
Keslie
Bent Row: 55/65/65/65/65
Pull Down: 30/60/60/60/60

Conditioning: 14:40

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Dec 31 2025
Andrea
Bent Row 55/55/65/65/65
Pull Down 30/60/60/60/60

Conditioning: 18:16

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Dec 31 2025
Chris Weeks
Warm Up
3 rounds
30s ski
12 banded press
12 pull apart
10 scap depression

strength
5 rounds
6 pull down (70/70/90/90/90 +pin)
8 banded cuban press (red bands)

Conditioning
1-10-1
Lat press over
Banded Press

20 tricep ext after each round

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