Monday, March 24 - Saturday, March 29
Monday, March 24
Warm-up: 5-4-3 strict press + push press (empty barbell) + inch worm w/ push-up + thread the needle w/ thoracic rotation/side + banded side lying open book stretch/side
Strength:
Every 2:00 x6 (12:00) -
5 strict press + 5 push press
*Start light and build to a moderately heavy weight or RPE 7/10
WOD:
Every 3:00 x6 (18:00) -
18/15 cal bike
18/15 cal row or ski
*Scale to 15/12 or 12/9 cals per machine
Accessory:
Tabata top down DB bicep curls (2 @ moderate weight)
https://youtu.be/Hstapypowcc?si=JWwMCgtVBjpBznMw
Tuesday, March 25
Warm-up: 8-6-4 1-arm ring row/side + alt reverse Samson + alt box step-up + alt pistol squat to bench + thoracic reach from runners lunge/side + 90 90 hip switch/side https://youtu.be/gQ3IkH0B9cY?si=BhGzj8Gdqek2IdMn
Strength:
In 12:00, complete 3 rounds of the following (:90 between rounds) -
2/side Turkish get-up @ moderate weight
10-16 alt pistol squat
WOD:
In 20:00, complete the following @ steady pace -
10-8-6-4-2
Strict pull-up
KB suitcase lunge + step-up/side (2 @ moderate weight / moderate box height)
https://youtu.be/ykzvWqjckEg?si=zHeZYbIF9aFOALlK
Accessory:
Accumulate 50-75 banded Pallof rotations/side
https://youtube.com/shorts/A6Li7GeQSP8?si=CzpRqmlBh-ylfxn9
Wednesday, March 26
Warm-up: 5-4-3-2-1 power clean (start w/ empty barbell and build to 70% 1RM) + kip swing + scorpion stretch/side + banded good morning + :30 easy jump rope
Strength:
Every :90 x8 (12:00) -
3 hang power clean @ 70% 1RM power clean
WOD:
In 15:00, complete 5 rounds for max burpees (:90 work / :90 rest) -
30 double under or 60 singles
15 toes-to-bar, knees-to-elbow, or v-ups
Max burpees in remaining time (scale to up downs or HRPU)
Accessory:
3x10-12/side half kneeling DB woodchoppers @ moderate weight
https://youtu.be/qyM7NdixJzI?si=5AN2TbnS1uteoW9Y
Thursday, March 27
Warm-up: 5-4-3-2 bench press (start light and build to WOD weight) + pvc pass through + Cossack squat/side + cat cow + med ball thoracic opener https://youtu.be/RGKSvvjzMzI?si=rS5AXE2tTTa004t9
WOD:
25:00 EMOM -
5 bench press @ BW, ¾ BW, or ½ BW
10 DB plank pull through @ moderate weight (feet elevated if desired)
l5 KB swing (53/35 or 40/25 or 35/20)
20 sit-up, weighted if able
Rest
Accessory:
400 meter 1-arm Farmers carry @ 53/35 or 40/25 or 35/15 (switch arms as needed)
Friday, March 28
Warm-up: 15:00 AMRAP - 5 front squat (start w/ empty barbell and build) + 10 alt quad stretch + 5/side KB kickstand deadlift w/ rotation (light) + 10 alt shoulder tap from handstand or plank + 5 kip swing
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
8-10 front squat (135/95 or 95/65 or 65/45)
8-10/side KB kickstand deadlift w/ rotation (53/35 or 40/25 or 30/15)
WOD:
3 rounds for time (1:00 rest between rounds) -
200 meter run
5 bar muscle-up or 10 pull-up
15 handstand push-up or any push-up variation
5 bar muscle-up or 10 pull-up
200 meter run
Accessory:
3x10 chest supported DB lat kickbacks (2 @ moderate weight)
https://youtu.be/E7Bu5WVIxgY?si=cJMvqiwQ6VUrbSh7
Saturday, March 29
Warm-up: 5-4-3 snatch pull + snatch high pull + muscle snatch (empty barbell) + alt upward to downward dog + KB hip opener/sde + 20-ft walking lunge (no weight)
Strength:
Every 2:00 x6 (12:00) -
1 power snatch + 2 hang power snatch (start light and build to heavy complex if able)
WOD:
For time -
50 alt DB snatch
50 1-arm overhead DB walking lunge (switch arms every 5 reps)
50 cal row, bike, or ski
*Suggested DB weight = 50/35 or 40/25 or 30/15
Accessory:
3x10 hamstring curls @ moderate weight
Monday, March 17 - Saturday, March 22
Monday, March 17
Warm-up: 8-6-4-2 supine toes-to-rig + push-up to pike + back squat (start w/ empty barbell and build to 65% 1RM) + box step-up/side + alt reverse Samson + cat cow
Strength:
Every :90 x8 (12:00) -
5 back squat @ 65% 1RM or moderately heavy weight
WOD:
For time -
21-15-9
Toes-to-bar or knees-to-elbow
Burpee box jump over or step-over (30/24 in or lower)
Accessory:
2 rounds (2:00 rest between rounds) -
12-10-8-10-12
DB bicep curl (2 @ light weight, 2 @ moderate weight, 2 @ heavy weight, 2 @ moderate weight, 2 @ light weight respectively)
Tuesday, March 18
Warm-up: 15:00 AMRAP - 6 DB RDL (2 @ light weight and build) + :30 easy row + 8 upward to downward dog flow + :30 alt scorpion stretch + 10 alt Cossack squat
Strength:
12:00 EMOM -
10-12 DB RDL (2 @ 70/50 or 50/35 or 40/25)
:30-:45 DB mountain climbers https://youtube.com/shorts/-2h2a0vgWtU?si=NTK18X2hy-RpX94n
Rest
WOD:
Every 4:00 x5 (20:00) -
500/350 meter row in as few pulls as possible
*The goal is to focus on long, powerful pulls
Accessory:
3x10 cable tricep pulls @ moderate weight (:90 rest between sets)
Wednesday, March 19
Warm-up: 8-6-4-2 power clean (start light + build to WOD weight) + strict press (empty barbell) + alt hamstring scoop + :30 banded pull-apart + :30 pvc pass through
*Each athlete will need 2 barbells for today’s training
WOD:
10 rounds for quality reps @ steady pace -
10-9-8-7-6-5-4-3-2-1
Strict press (build every 2 rounds - @ 65, 70, 75, 80, 85% 1RM respectively
3 power clean after each round @ 185/135 or 155/105 or 105/75
*Power clean weight stays the same the entire work-out
Accessory:
Accumulate 50-100 banded hollow rocks
https://youtu.be/tWNv7pCaVA4?si=Cj5AJRaJmUc2jvVE
Thursday, March 20
Warm-up: 2 rounds - 10/side thoracic rotation from runners lunge + 10 alt single leg v-up + 10 bootstrapper + 5 inch worm w/ push-up + :30 easy jump rope
WOD:
Complete the following @ steady pace (zone 2) -
10-20-30-40-50
Bike calories
Sit-ups (w/ plate if possible)
*50 double under or 100 singles after each round
Accessory:
Tabata push-ups
Friday, March 21
Warm-up: 5-4-3-2 kip swing + wall ball thruster (light) + 1-arm ring row/side + KB hip opener stretch/side + :30 alt thoracic reach from low squat + :30 banded snow angel
Strength:
Every 2:00 x3 (12:00) -
8 muscle snatch + 6 overhead squat (slow temp w/ empty barbell)
6/side DB 1-arm overhead walking lunge (50/35 or 40/25 or 30/15)
WOD:
3 rounds for time (2:00 rest between rounds) -
15 wall ball (20/14 or 14/10 or 10/6)
5 bar muscle-up or 10 pull-up
15 cal row, bike, or ski
5 bar muscle-up or 10 pull-up
15 wall ball (20/14 or 14/10 or 10/6)
Accessory:
Accumulate 1:00/side couch stretch + 1:00/side figure-4 stretch w/ rotation + 1:00 reverse tabletop pose + 1:00/side seated hamstring stretch
Saturday, March 22
Warm-up: 2 rounds - 8/side thread the needle w/ thoracic extension + 8 DB bench (light) + 8 rower pike-ups or :20 pike hold from bench + :30 easy jump rope https://youtu.be/YGXAGH4bUDE?si=UIQ_soScSF_77_lv
WOD:
In teams of 2 (you go, I go) -
For time -
10,000 meter row or ski
Athlete A: Row or ski
Athlete B: 1 round -
5 wall walk
10 DB bench press (2 @ 50/35 or 40/25 or 30/15)
15 KB swing (53/35 or 40/25 or 35/20)
200 meter run
25 double under or 50 singles
*Partners switch once Athlete B is finished
Accessory:
5:00 EMOM -
Max unbroken HS walk (1x/minute) or :30-:40 HSW progression or challenging plank
Monday, March 10 - Saturday, March 15
Monday, March 10
Warm-up: 15:00 AMRAP - 4 inch worm w/ push-up + 6 hang power clean (start light and build) + 8 alt reverse Samson + 10 supine toes-to-rig + 12 alt Frankenstein walk
Strength;
Every :90 x5 (15:00) -
3 hang power clean (start light and build to a challenging triple if possible)
6-10 dips from dip handles or rings, banded if needed
WOD:
12:00 AMRAP -
Row, bike, or ski calories (zone 2) -
*E2MOM (start @ 2:00) - 15 toes-to-bar, knees-to-elbow, or v-ups (Rx+ = 21; scaled = 12)
Accessory:
Accumlate 60-80 DB top down bicep curl, alternating (2 @ light/moderate weight)
https://youtu.be/Hstapypowcc?si=-nL7vq3VWI8riGwT
Tuesday, March 11
Warm-up: 2 rounds - 5 OHS (empty barbell @ slow tempo) + 10 alt scorpion stretch + 5/side 1-arm bent-over row (light) + 10 alt walking quad stretch w/ overhead reach + 5/side box step-up
Strength:
Every 2:00 x4 (16:00) -
6-8 overhead squat @ 3-2-1 tempo (light/moderate weight)
6-8/side 1-arm KB bent over row (70/53 or 53/35 or 35/20)
*3-2-1 tempo = :03 lowering phase, :02 bottom, :01 bottom to top
WOD:
For time -
400 meter run
30 box jump over or step-over (30/24 in or lower)
800 meter run
30 box jump over or step-over (30/24 in or lower)
400 meter run
Accessory:
Accumulate 30-60 GHD hip extension (:60 rest between rounds)
Wednesday, March 12
Warm-up: 8-6-4-2 Cossack squat/side + alt hamstring scoop + DB deadlift (2 @ light weight) + push jerk (start w/ empty barbell and slowly build) + :30 easy jump rope
Strength:
Every :90 x8 (12:00) -
3-5 push jerk, building in weight every 2 rounds if possible
*Suggested weight -
Rounds 1 and 2 - 135/95 or 95/65 or 45/35
Rounds 3 and 4 - 155/105 or 105/75 or 65/45
Rounds 5 and 6 - 165/115 or 115/85 or 85/55
Rounds 7 and 8 - 185/125 or 135/95 or 95/65
https://youtu.be/V-hKuAfWNUw?si=UzitlL2gI5umu8wr
WOD:
5 rounds for time (1:00 rest between rounds) -
10 DB deadlift (2 @ 50/35 or 40/25 or 30/15)
60 double under or 120 singles
10 DB deadlift (same as above)
Accessory:
Accumulate 30-60 DB chest supported lat kickbacks (2 @ light/moderate weight)
https://youtu.be/E7Bu5WVIxgY?si=SN76v1P7BPrGFm9K
Thursday, March 13
Warm-up: 2 rounds - 6/side 1-arm ring row + 8 alt reverse lunge + 10 pvc pass through + 12 alt single leg v-up + :20 handstand hold (w/ alt weight shift if possible)
Strength:
12:00 EMOM -
Max unbroken strict pull-up (1x @ 7/10 RPE) or challenging ring row
Max distance unbroken HS walk (1x) or :30-:60 HS or core work
Rest
WOD:
18:00 EMOM @ steady pace -
10/7 cal bike
AMRAP alt front rack lunge (empty barbell)
10/7 cal bike
AMRAP bicep curl (empty barbell)
10/7 cal bike
AMRAP sit-up
*The goal is to be off the bike around :40 each round; scale reps accordingly
Accessory:
Accumulate -
1:00/side banded lat stretch + 1:00/side banded chest opening stretch + 1:00/side couch stretch + 1:00 banded hamstring stretch + 1:00 banded straddle stretch https://youtube.com/shorts/T23cCVPsFCg?si=ArDV9EjvUy8caHFU
Friday, March 14
Warm-up: 5-4-3-2 deadlift + power clean + power snatch (start light and build to WOD weight) + inch worm w/ push-up + thread the needle w/ thoracic rotation/side + weighted bootstrapper from bench
WOD:
For time (20:00 cap) -
5 wall walk
50 calorie row
5 wall walk
25 deadlift (225/155 Rx or 135/85 scaled)
5 wall walk
25 power clean (135/85 Rx or 95/65 scaled)
5 wall walk
25 power snatch (95/65 Rx or 65/45 scaled)
5 wall walk
50 calorie row
——————
Teenagers follow same weight as scaled division
Masters weight (55+) = 185/125 deadlift, 95/65 clean, 65/45 snatch
Scaled teen and masters weight = 95/75 deadlift, 65/55 clean, 45/35 snatch
Athlete may receive assistance switching plates or may use multiple barbells
Accessory:
200 meter cooldown walk, then accumulate -
1:00 cat cow + 1:00/side figure-4 stretch against wall/rig + 1:00 straddle w/ lateral overhead lat stretch + 1:00 reverse tabletop pose
https://youtube.com/shorts/UZYjL3bm5ZE?feature=shared
https://youtube.com/shorts/Vf2gzzi7Wz4?si=X87blVfWF5vmzyeg
Saturday, March 15
Warm-up: 15:00 AMRAP - 10 alt thoracic reach from low squat + 8 DB bench press (2 @ light weight) + 6 kip swing + 8 alt groiner + 10 banded pulldown from hollow
WOD:
25:00 EMOM -
200 meter run
15 goblet squat (50/35 or 40/25 or 30/15)
10 DB bench press (2 @ 70/50 or 50/35 or 40/25)
AMRAP bar muscle-up, chest-to-bar pull-up, or challenging pull variation
Rest
Accessory:
3x10-15/side side plank clamshell
Monday, March 3 - Saturday, March 8
Monday, March 3
Warm-up: 8-6-4 bench press (start w/ empty barbell and build toward 65% 1RM) + alt shoulder tap from HS or plank + prone scorpion stretch/side + push-up to pike
Strength:
9:00 EMOM -
3-5 bench press (continued warm up for WOD)
Max distance HS walk or :30 HS walk progression (e.g., pike up from rower)
Rest
WOD:
In 22:00, complete the following (if lifting lighter, double reps each set) -
Every 2:00 x5 (0:00-10:00):
5-4-3-2-1
Bench press @ 65, 70, 75, 80, 85% 1RM
-2:00 rest-
Every 2:00 x5 (12:00-22:00):
5-4-3-2-1
Bench press @ 70, 75, 80, 85, 90+% 1RM
Accessory:
3x12 chest supported DB lat kickbacks, slow and controlled (2 @ moderate weight)
https://youtu.be/E7Bu5WVIxgY?si=LvEUW1aoL6u8lcTI
Tuesday, March 4
Warm-up: 15:00 AMRAP - 10 alt goblet curtsy lunge (light) + 5 deadlift (start light and build) + 10 alt Cossack squat + 5/side thread the needle w/ thoracic extension
Strength:
Every 2:00 x4 (16:00) -
20-16-14-12 alt goblet curtsy lunge (50/35 or 40/25 or 30/15)
4 deadlift, building slightly heavier than WOD weight
WOD:
For time -
800 meter run
30 deadlift (225/155 or 155/105 or 105/75)
800 meter run
Accessory:
3x 21 barbell bicep curl series @ 45/35 (:60 rest between sets)
https://youtube.com/shorts/KPc_M2Iw2m0?si=zr5p93I9CANszije
Wednesday, March 5
Warm-up: 2 rounds - 10 weighted bootstrapper from bench + 12 alt single leg v-up + 10 banded forward raise + 12 pvc pass through + 10 alt quad stretch (:02 hold @ top)
WOD:
3 rounds @ steady pace (zone 2) -
30 front squat (empty barbell)
30 strict press (empty barbell)
400 meter row or ski
30 cal bike
30 sit-up (weighted and/or GHD if possible)
Accessory:
3x 7-10/side supine single leg hamstring curl on exercise ball (:60 rest b/t rounds)
https://youtube.com/shorts/wFXBLEtIwJA?si=KWAxSrN7liqsiHL-
Thursday, March 6
Warm-up: 2 rounds - 6 alt renegade row (2 @ light weight) + :30 easy jump rope + 6/side 1-arm ring row + :30 banded lat pulldown + 12 banded pull-apart + :30 cat cow
Strength:
In 12:00, superset the following x3 (:90 rest between supersets) -
5-10 strict pull-up
10-12 alt renegade row (2 @ 50/35 or 40/25 or 30/15)
WOD:
For total calories -
18:00 row, bike, or ski
Every 3:00 x6 (@ 0:00, 3:00, 6:00, 9:00, 12:00, 15:00) -
50 double under or 100 singles
Accessory:
Accumulate the following -
1:00/side banded hamstring stretch
1:00/side banded hip flexor stretch
1:00 supine weighted pec stretch https://youtu.be/qhR8xTNLZQk?si=rWzyCtJDYYLnxglx
Friday, March 7
Warm-up: 1:00 easy ski, arms only (1x) directly into 8-6-4 thruster (start w/ empty barbell) + kip swing + alt reverse Samson + alt toe touch from plank + alt thoracic reach from low squat + :30 easy jump rope
WOD:
CrossFit Open workout 25.2 (22.3 repeat) -
For time (12:00 time cap)-
21 pull-up or jumping pull-up
42 double under or singles
21 thruster @ 95/65 or 65/45
18 chest-to-bar pull-up or chin-over-bar pull-up
36 double under or singles
18 thruster @ 115/75 or 85/55
15 bar muscle-up or chest-to-bar pull-up
30 double under or singles
15 thruster @ 135/85 or 105/65)
Accessory:
3 rounds (:60 rest between rounds) -
:30-:45 barbell ab rollout
10-15 barbell hip thrust @ ending thruster weight (:01 pause @ top)
Saturday, March 8
Warm-up: 15:00 AMRAP - 4 broad jump + 8 alt pistol squat to bench + 12 hamstring scoops + 8/side seated ankle rotations + 4 inch worm w/ push-up
WOD:
For quality reps @ steady pace (zone 2) -
8-16-24
Pistol squat, alternating
Bike calories
-2:00 rest-
8-16-24
Handstand push-up or any push-up variation
Ski calories
-2:00 rest-
8-16-24
Box jump over or step-over (30/24 in or lower)
Row calories
Accessory:
Accumualte 50-100 v-up pass through
Monday, February 24 - Saturday, March 1
This week we complete Training block 1 of 2025 mesocycle
Week 1-6 (January / February) - High focus on Powerlifting and midline stability (bench press, back squat, deadlift) + general gymnastic skills + zone 2 training
Week 7 - De-load week
Week 8 - Testing (deadlift 2/22, Cindy 2/24, back squat 2/26, bench press TBD)
*Crossfit Open begins (2/27-3/17) - Classes will do Open workouts on Fridays
A preview of what is next -
Training block 2 of 2025 mesocycle
Week 9-15 (March / April) - High focus on Olympic lifts and overhead stability (strict press, push press, jerk + power clean + front squat + snatch + overhead squat) + continued gymnastics progression + high intensity intervals
Week 16 - de-load week
Week 17 - Testing (clean and jerk + Isabel)
Monday, February 24
Warm-up: 5-4-3 kip swing + push-up to pike + 1-arm DB/KB bent-over row/side (light) + Cossack squat/side + scorpion stretch/side + :30 banded row from Superman https://youtu.be/5xQRtwy9Sj4?si=nknorEblxevXYk1G
Strength:
Every :90 x4 (12:00) -
8-10/side 1-arm KB/DB bent over row (50/35 or 40/25 or 30/15)
16-20 alt DB top down bicep curl (2 @ moderate weight)
WOD:
“Cindy”
20:00 AMRAP -
5 pull-up
10 push-up
15 air squat
*Beginner 11-12 rounds; intermediate 13-17 rounds; advanced 19-22 rounds; elite 24+ rounds
Accessory:
1:00/side banded lat stretch
1:00 supine weighted chest opening stretch
https://youtu.be/qhR8xTNLZQk?si=hjt1sU5aa8BTyjps
Tuesday, February 25
Warm-up: 2 rounds - 5 inch worm w/ push-up + 10 alt groiner + :30 easy row, bike, or ski + 10/side thread the needle w/ thoracic rotation + 5/side reverse Samson
Partner WOD:
For time (you go, I go) -
9-15-21-27-33-27-21-15-9
Row, bike, or ski calories
*Each partner to complete 177 calories (e.g., P1 completes 9 cals while P2 rests, then P1 rests while P2 completes 9 calories); scaling option 9-15-21-27-21-15-9
Accessory:
3 rounds (:60 rest between rounds) -
20-16-14
Copenhagen plank rotations/side
https://youtube.com/shorts/bBaOBTjnuY8?si=mbWrfhmYbyOF---5
Wednesday, February 26
Warm-up: 15:00 AMRAP - 3-5 back squat (start w/ empty barbell and build to 65% 1RM) + :20/side couch stretch + 10 pvc pass through + :30 alt banded side steps
Strength:
In 22:00, complete the following -
Every 2:00 x5 (0:00-10:00) -
5-4-3-2-1
Back squat @ 65, 70, 75, 80, 85% 1RM
-2:00 rest-
Every 2:00 x5 (12:00-22:00) -
5-4-3-2-1
Back squat @ 70, 75, 80, 85, 90+% 1RM
*If lifting on the lighter side, change reps scheme for both sections to 8-6-6-4-4
Accessory:
Superset x3 (:60 rest between supersets) -
:30-:45 GHD Sorenson hold
3x10/side weighted single leg glute bridge, foot elevated @ moderate weight
Thursday, February 27
Warm-up: 2 rounds - 12 banded pull-apart + 10 banded forward raise + 8 supine toes-to-rig (slow) + 6/side banded single leg RDL+ :30 easy jump rope + :30 cat cow
Strength:
Every :90 x4 (12:00) -
6-8/side single leg RDL @ moderate weight
7-10 strict knees to elbow on bar or rings https://youtu.be/SxLuhaSaPM4?si=VmzJFkFgIDZxs-Yw
WOD:
15:00 AMRAP -
10-20-30….
Double under or singles
5-10-15…
Sit-ups
*Continue adding 10 jump rope + 5 sit-ups until time is up
Accessory:
3x8-10/side bird dog row @ moderate weight
Friday, February 28
Warm-up: 2 rounds - 10/side side lying banded open book stretch + 8 alt DB clean to overhead (light) + 6 walking lunge (no weight) + 8 alt hamstring scoop + 10 banded snow angel + :30/side banded thread the needle
https://youtu.be/UOsiPJrG2cA?si=hrEA4juTOKcjGz5X
WOD:
CrossFit Open 25.1
15:00 AMRAP -
3 lateral burpees over DB
3 DB hang clean to overhead
30-ft walking lunge (no weight)
6 lateral burpees over DB
6 DB hang clean to overhead
30-ft walking lunge (no weight)
*Continue this sequence, adding 3 reps to burpees and clean to overhead / round (lunges stay the same)
——————
Suggested DB weight -
Teenagers (ages 14-15) - 35/20 / Teenages scaled (ages 14-15) - 20/10
Rx (ages 16-54) - 50/35 / Scaled (ages 16-54) - 35/20
Masters (55+) - 35/20 / Masters scaled (55+) - 20/10
Accessory:
1:00 straddle stretch (alternate between right, left, center, :03 pause per position)
1:00 upward to downward dog flow
1:00/side figure-4 stretch w/ rotation
1:00 med ball thoracic opener w/ light plate (slow tempo)
https://youtu.be/RGKSvvjzMzI?si=hOPp-sXivc1-Vc52
Saturday, March 1
Warm-up: 2:00 easy row, bike, or ski directly into 2 rounds - 10 pvc pass through + 8 supine toes-to-rig + 4 kip swing + :30 supine banded pvc lat pulldown from hollow + 8 alt plank up + 10 alt groiner
Partner WOD:
20 rounds for time (you go, I go - 10 rounds each)
9 cal row, bike, or ski
6 toes-to-bar, knees-to-elbow, or v-ups
3 bar muscle-up, chest-to-bar pull-up or chin over bar pull-up, or challenging ring row
Accessory:
2-3 rounds-
12-15 prone pvc behind the neck press https://youtu.be/F_n0S9kUNT4?si=hv_Ryfp1QzQx3jzj
12-15 prone T raises (thumbs up + hold :01 at top) https://youtu.be/3GJoiYUYwr0?si=hSM1xzrpKvfxzPIU