Week of Monday, December 9th 2024 Monday 12/9/24 Warmup - 3 rounds 10 good mornings 10 supinated grip scap pulls 10 hex bar shrugs 2 length farmer’s carry A1) Hex bar deadlifts - 7 x 3, each side A2) Chin-ups - 7 x 3 B) 5 rounds for time: 20 American KB Swings 10 Toes to bars Tuesday 12/3/24 Warmup : 1. 5 minute mobility flow 2. 3 rounds 5 crawl outs with 2 pushups 10 ring rows 15 squats A) 30 min EMOM - 5 rounds Min 1 : 15 DB Chest presses Min 2 : 15 Bent over rows Min 3 : 15 V-ups Min 4 : 15 standing DB chest fly Standing Dumbbell Chest Fly Min 5 : Bike for calories Min 6 : Rest
1293 North Ave, New Rochelle, New York 10804
