• 12102025

    Warm Up
    Joint Mobility: Neck rolls, shoulder circles, torso twists, wrist and ankle rotations. (~2min)

    Movement Prep:
    • 10 Scapular Push-Ups
    • 10 Band Pull-Aparts
    • 10 Air Squats

    Activation:
    • 10 Push-Ups
    • 10 Bodyweight Reverse Flies (lying face down or with light bands)
    • 10 Mountain Climbers
    • 10 Jumping Jacks
    • Shoulder ISOs (20sec each)

    Strength
    10 Giant Sets
    10 Bench Press (building)
    10 Lat Pull Down

    Rest 60-90 btw sets

    Conditioning
    4 rounds
    AMRAP 90 sec
    10 Air Squats
    10 Jumping Jacks
    10 Mountain Climbers

    Rest 60 sec between rounds

  • Athlete Notes

    Alright team, here’s the deal: we’re hitting the upper body hard first—bench, lats, rear delts. Every rep counts, control it, squeeze it, own it. No sloppy reps. Then we’re flipping the switch to the conditioning—air squats, jumping jacks, mountain climbers—90 seconds on, 60 seconds off. Move fast, stay sharp, don’t let fatigue win. Push yourself, scale smart if you need to, but keep the effort high. Finish strong, take a breath, and stretch it out. That’s how we get stronger, fitter, and tougher—let’s go.

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