Treadmill 1 min farmers carry 1 min Racked 1 min daddy carry 1 minute Overhead 1 minute walk Repeat 4 times Superset Bench Press - pushups Pull-ups- Assisted pull-ups Superset B Stance Squats Hip Thrusts Superset Twisting Kettlebell Deadlift to Halo Pike pushups Superset Assisted Sissy squats Single leg dead lift

Let’s do something fun together. Goal: 5,000 push-ups as a TEAM before Christmas. That’s it. No pressure. Just action. The math: 5,000 push-ups ÷ 16 days ≈ 312 push-ups per day as a group If 15 people do 20 push-ups a day, we hit the goal easily. Rules: • Full push-ups count as 1 • Knee push-ups count as 2 = 1 full rep • Do them anytime during the day • You can split them into as many sets as you want ➡️ Post your reps HERE so we can track it and celebrate 📹 Video is optimal as we are going by the honor system This is not about being perfect. It’s about showing up, moving your body, and stacking wins together. If you’re in, comment your first PUSH UP NUMBERS and see what we can hit on Day #1 💪

20 minutes incline walking 3.5 mph 5° incline Superset Slant board DB Squats - Free weight Squats Straight Leg Deadlifts Superset Elevated depth pushups - pushups Aussie Rows feet elevated - aussie rows feet on the ground Superset Racked Assisted Single Leg Squats DB Back extensions Superset Dips Banded kettle bells barbell curls Superset Seated DB shoulder press Twisting kettle bell pushes

10 minutes banded resistance backward walking on the treadmill (sled pull) 10 minutes banded resistance foreward walking on the treadmill (sled push) Superset Slant Board Squats - Free Squats Nordics Superset Bulgarian Split Squats - Free Lunges Hip Thrust Superset Banded Shoulder Press Gorills Row Superset Twisting Kettlebell Pushes Hyperextension Upright Rows Superset Pushups Aussie Rows

Treadmill 5 minutes farmers walk 1 minute Racked 1 minute Overhead 1 minute daddy carry 2 minute walk 5 minute father's carry 1 minute Racked 1 minute Overhead 1 minute daddy carry 2 minute walk Superset Deadlift Split leg elevated gluten focused squat Bulgarian split squat Superset Twisting Overhead banded lat pulldown Twisting kettlebell Deadlift to halos Superset Depth pushup dropset to pushups Australian Rows feet elevated dropset to feet on the ground Superset 10 sets of 10 each Free Squats Pushups