Thursday, December 28


Bench Press (5 x 5)

*superset with pullups

Strict Pullups (5 x 5)

*weighted strict Pullups if possible Scale: Jumping chest to bar, with 5 second negative

Freezer Burn (Time)

30-25-20-15-10 Calorie Row Russian Kettlebell Swings (60/40) 10 Meter Shuttle Sprints Weight on the Kettlebell should be something that athletes could complete in 1-2 sets each round. On the 10 Meter Shuttle Sprints, place two cones 10 Meters apart. Each time one part of the body makes contact beyond the cone is one rep.

Rx+ 70/50


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