250930

Upper Vertical Push/Pull

Warmup / Shoulder Prehab

- Lateral band walk 15/side
- Hip flexor stretch x30s/side
- Air squat x15

A) Pre-Fatigue

2 Sets

1. Bodyweight ATG Split Squat ×12/leg
2. Hip Airplanes ×6/side

Rest 1:00

B) Intensity Superset

Every 90s x 8 sets:
Minute 1 - Front Squat ×5 @22X0
Minute 2 - Dumbbell Romanian Deadlift ×6–8 @30X1

C) Strength Balance / Finisher

Every 75s x 9 sets:
Minute 1 - Kettlebell Cyclist Squat ×12–15
Minute 2 - Side Plank Reach Through ×10/side
Minute 3 - Ring Body Saw ×10–12

Cooldown

- Couch stretch 1min/side
- 90/90 hip switch flow 1min
- Box breathing 2min

Log and Additional Details

A1) BW

A2) BW

B1) 115#

B2) 40#/each

C1) 25#

C2) BW

C3) BW