Monday, December 26

Post Turkey Sweat

Static Core

2 rds :30 on :15 off Plank Left Plank Right Plank Table Top

Front Squat (4 x 10)

Warmup to 50% of 1RM. Complete all reps with full ROM, add weight each successful set

Bench Press (4 x 10)

Warmup to 50% of 1RM for 1st set. Add weight each set.

Superset ⬇️

Bent Over Row (4 x 10)

Warmup to 50% of 1RM for 1st set. Add weight each set.

Metcon (Time)

For Time

1000m Row 10 Squat Cleans (95/63) 25 Cal Assault Bike 10 Squat Cleans 25 Burpees 10 Squat Cleans 25 Box Jumps 24"/20" 10 Squat Cleans 100 DU

Rx+ 135/93, Burpees OTB