Monday Focus
Full gym — barbells, cables, machines
Lower-body strength + short conditioning
0 / 22exercises
Warm-Up
0 / 5
Bloc 1: Strength
0 / 1
- Rest 60s between sets
90s rest between sets
Bloc 2: EMOM 12m (Partner Option Available)
0 / 3
12:00
Arms Accessory
0 / 3
- Rest 60s between sets
- Rest 60s between sets
- Rest 60s between sets
60s rest between sets. Keep weight moderate and reps controlled — this is accessory work, not racing the clock.
Core
0 / 4
12:00
Finisher
0 / 2
4:00
Partner: Complete 4 rounds swapping exercises each minute with ability-based pacing targets. Solo: Use primary or Alternative.
Flexibility & Cool-down
0 / 4
Upper body day — chest, front delts, and lats are the priority stretches. These also help maintain shoulder health over time.
Intensity Scale (RPE)
LIGHTMODERATEMAX EFFORT