Saturday 12/09/23- Workout
| Complete 4 Rounds: |
| 20X- L.B. Back Squat (135/105) |
| 20Y- KB Overhead Walk (35/25’s) |
| 20X- Push-up |
| 20X- Sit-up |
| 20Y- KB Overhead Walk (35/25’s) |
| 20X- Push-up |
| 20X- Sit-up |
| 20 cal- Bike or Row |
Friday 12/08/23- Workout
| Start on either strength movement. |
| Complete: 3X10@60% or RPE5 on each. |
| Bench Press |
| Sumo Deadlift |
| *24 min cap. |
| Start on either circuit. Complete: 15-12-9-6. Rest 1 min after set. |
| C1: |
| KB OH Tricep Ext. (55/35) |
| Pause TB Tricep Ext. |
| C2: |
| Pause MB Hip Ext. |
| Pause MB Hip Abduction |
Thursday 12/07/23- Workout
| Complete in any order/rep scheme: |
| 60X- Pull-up |
| 60X- Inclined Low Row (55/35’s) |
| 50X- Plate Bent-over Reverse Fly (15/10’s) |
| 50X- KB Hammer Curl (55/35) |
| 40X- Plate Reverse Grip Curl (45/35) |
| 40X- DB Bicep Curl (25/15’s) |
| *Every 3 min, stop and do 5 Burpee’s. |
Wednesday 12/06/23- Workout
| L.B. Back Squat- 5X3@75% or 4X10@RPE6. |
| *16 min cap. |
| Complete: 30-25-20-15-10. |
| Wall Ball (20/14) |
| V Sit-up |
| Split Leg Lunge Jump RL=1 |
| Ceiling Touch |
| Banded Standing Hip Adduction RL=1 |
| Weighted Core Twist (35/25) RL=1 |
