4309 Thursday 12/18/2025

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

11 DEVIL’S PRESS

A
Coach led warmup
(10 min)

B
Bench Press
1x5 50%
1x3 60%
1x2 70%
1x1 75%
1x1+ 80%
(20 min)

C
1000m row
Accumulate 60s Lsit
50/35 cal ride

rest 2 min

500m row
Accumulate 60s Lsit
30/25 cal ride
*15 min timecap