Monday - Dec. 23

Jump Rope - 2 minutes

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

OH Squat
10x 5, 10, 15kg

Snatch
2 x 30, 40, 50, 60, 60, 60, 60kg

Squat - safety bar
5 x 70, 140, 230#
3 x 305, 350#
4 x  390#

Bulgarian Split - 4 sec. eccentric
5 x 70, 140, 170, 190, 210#

GH Raise
 x 5, 8, 10, 10

Standing Single Leg Calf Raise
 x 10, 10, 10 (r/l)

Ab Wheel
3 x 12