Pretty good. Nice Vids.  Easy on the eyes. 

Hoping this tracks last weights when we cycle back to this workout.

Richard

All the push muscles..
Quads, chest, shoulders, tris.

Walkouts

Gorilla squat

- Begin on your hands and knees in table pose, with a neutral spine
- As you inhale and move into cow pose, lift your sit bones upward, press your chest forward and allow your belly to sink, lifting your head, relax your shoulders away from your ears, and gaze straight ahead
- As you exhale, come into cat pose while rounding your spine outward, tucking in your tailbone, and drawing your pubic bone forward, releasing your head toward the floor

Cat Cow

Thoracic Opener

Around the Worlds

- Stand upright, arms extended straight forward of the shoulders, holding the band with an overhand grip
- Initiate the movement by performing a reverse fly, bringing the hands out laterally to your sides
- Keep your elbows slightly flexed as you perform the movement, stretching the band toward the chest
- Pause at peak contraction before returning to the starting position under control

Band Pull Aparts

Band External Rotation

Warm up

Heels Elevated Front Squat

Tricep Plank Press

Superset

Dual Z Press

Banded push up

Dumbbell Split Squat

Dumbbell Standing Lateral Raise

SUPERSET

Single arm Kettlebell Snatch

Push up to Pull through

Dumbbell Goblet Squat

- Grasp an overhead bar and hang at arms length
- Holding the upper body steady, bend your knees and raise them up as high as you can, flexing your abs throughout the movement
- Pause at the top before slowly lowering both legs back to the starting position with control

Hanging Knee Raise

- Jump rope with the rope passing under your feet once each jump

Jump Rope

AMRAP

Full Body Push 
3/20/25

Full Body Strength
12/15/25

Conditioning
12/13/25

Full Body Pull 
12/12/25

Full Body Push 
12/11/25

Rest/ Mobility
12/10/25

Full Body Functional
12/9/25

Full Body Strength
12/8/25

IF you’re NOT THE SWEATIEST AT THE GYM … you didn’t do it right 😅👍

HYROX
12/6/25

Full Body Pull 
12/5/25

Full Body Push 
12/4/25

Rest/ Mobility
12/3/25

Full Body Functional
12/2/25

Full Body Strength
12/1/25

OFF
11/30/25

Conditioning
11/29/25

Full Body Pull 
11/28/25

Full Body Push 
11/27/25

Rest/ Mobility
11/26/25

Full Body Functional
11/25/25

Hit this yesterday and forgot to submit. It was a beastly one

Full Body Strength
11/24/25

OFF
11/23/25

HYROX
11/22/25

Full Body Pull 
11/21/25

Full Body Push 
11/20/25

Rest/ Mobility
11/19/25

Full Body Functional
11/18/25

Full Body Strength
11/17/25

OFF
11/16/25

Kinda hate you for this one.  😂💪💦

HYROX
11/15/25

Full Body Pull 
11/14/25

Full Body Push 
11/13/25

Rest/ Mobility
11/12/25

Full Body Functional
11/11/25

Full Body Strength
11/10/25

CONDITIONING
11/8/25

Full Body Pull 
11/7/25

Goodie, but got a couple of side eyes for tying up A bench press for 40minutes 😜🙌😇

Full Body Push 
11/6/25

Rest/ Mobility
11/5/25

Full Body Functional
11/4/25

Love the 45s breaks - blast through the workout, sweat hard and see the definitions pop 🙌

Full Body Push 3/20/25

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