Sunday, November 9, 2025
Strength Circuit – “Dunkirk”
Every 4:00 × 4 Sets
5 Push Press @ 75%
50ft Dual KB Front Rack Lunge (53/35 lb)
5 Weighted Strict Pull-Ups
Stimulus: Upper-lower integration + core control
RPE: 7/10
Machine Conditioning
5 Sets
:20 Max Cal Echo Bike
Rest 1:40
Stimulus: Anaerobic Power
RPE: 10/10
Strategy: All-out efforts, maintain calorie consistency.
Optional Accessory Work
3 Sets For Quality
12 Supine Grip Barbell Rows
8–8–8–8 Banded Y-T-A-Ws
:30-:45 Hollow Hold
