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
