Dec 31 2025
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