22 January – Bearded Dragon
January 19, 202524 January – Gecko (Open 12.4)
January 19, 2025WARM-UP
Banded Shoulders
-into-
8:00 AMRAP
10 Walking Lunge Steps
10 Alternating V-Ups
3 Tempo Bench Press (empty bar)
5 Scap Pull-ups
10 Single Arm Dumbbell Upright Row (each)
STRENGTH
10 sets
3 Tempo Bench Press (60- 70%)
-rest 60-90 seconds between sets-
WORKOUT – Nile Monitor
Freedom (RX’d)
13-11-9-7-5
Push Up + Renegade Row (22.5/15)
-50ft Single Dumbbell Walking Lunge (22.5/15) after each set Push Ups + Renegade Row-
COOL DOWN/MOBILITY
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 15 Side Lying Rotations (each side)
1 Minute Band Wrist Mobilization
1 Minute Posterior Shoulder Smash
