monday 12/22/25

Weightlifting – (10 Week Program)

3 Sets of 5 @ 75-85%

Bench Press

Metcon

200-meter row

30-second plank hold

400-meter row

1-minute plank hold

600-meter row

1.5-minute plank hold

800-meter row

2-minute plank hold

1,000-meter row

2.5-minute plank hold