Saturday 12/29/18- Workout
Seated BB OHP- 5X10@RPE6
*18 min cap.
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Complete for time: 21-15-9
Push-up (floor to lockout)
TTB or Leg Raise
DB Push Press (35/25’s)
Jump Rope (X10)
Friday 12/28/18- Workout
Complete: 6-8-10-12-10-8-6
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Low Bar Back Squat (165/125) (135/85)
Burpees
Iso Bird-dog (30 sec ea.)
Row (200M)
KB Inclined High Row (35/25’s)
DB Bicep Curl (25/15’s)
Cardio Class (5:30P)- Thursday 12/27/18
Start on any circuit below:
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C1: 3 Rounds.
15X- Single DB Push Press (35/25)
500M- Bike
C2: 3 Rounds.
15X- Squat Jumps
400M- Row
C3: 3 Rounds.
25X- Crunches
15X- Alt. DB Snatch (35/25)
Thursday 12/27/18- Workout
Bench Press- 3X3@85%, 3X10@55% or 6X10@RPE8
*20 min cap.
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Start on either circuit below:
C1: 20-16-12-8. Rest 1 min after set.
Close Grip Bench (115/65)
TRX Skull Crusher
C2: 20-16-12-8. Rest 1 min after set.
DB Floor Press (55/35’s)
TB Side Arm Raise
Plate OH Sit-up (35/25)
Plate Core Twist LR=1
