Monday - Dec. 16

Jump Rope - 2 minutes

2-arm Swing
10 x 16, 20, 24, 32, 40kg

OH Squat
10 x 5, 10, 15, 20kg

Safety Bar Squat
5 x 70, 140, 230, 285, 325#
6 x 370#

Bulgarian Split - 4 sec. eccentric
5 x 70, 140, 190, 190, 190#

GH Raise
bw x 5, 8, 10, 10

Seated Calf Raise
10 x 70, 105, 105, 105, 105#

Hanging Leg Raise w/ Twist - hanging from Rolling Thunder handles
4 x 10 (r/l)

Plank
2 x 60 sec.