WORKOUT 4 ROUNDS WITH PARTNER 20 POWER CLEANS – HOLD HANG 95/65 20 PUSH PRESS – HOLD OH 20 PUSH UPS – HOLD HIGH PLANK 20 SITUPS – HOLD EBLOW PLANK
STRENGTH EMOM10 EVEN – 5 DB FRONT RAISES ODD – 5 DB LATERAL RAISES THESE ARE PERFORMED SLOW AND CONTROLLED MOVE THROUGH TO SHOULDER HEIGHT ONLY ON EACH EXERCISE WORKOUT 3 ROUNDS 10 DEADLIFT 225/155, 185/135, 155/105 15 BOX JUMPS 24/20 20 SITUPS 25 STATIONARY LUNGES 30 DOUBLE UNDERS (90 SINGLES)
WORKOUT 20-18-16-14-12-10-8-6-4-2 DEADLIFT 225/155, 185/135, 155/95 40-36-32-28-24-20-16-12-8-4 WALLBALL PASS SITUPS
WORKOUT CHRISTMAS COOKIE CRUSHER 50 WALLBALLS 20/14, 15/10 40 SITUPS 30 BURPEES 20 RING DIPS/BOX DIPS 10 MANMAKERS 45/35, 35/25, 25/10 20 PULLUPS/BANDED/RING ROWS 30 BOX JUMPS 24/20, 20/16, STEPS 40 KB SWINGS 70/50, 50/35, 35/25 50 WALKING LUNGES
STRENGTH BACK SQUAT 3X8 75% WORKOUT 5 ROUNDS 10 POWER CLEANS 135/95, 95/65, 65/45 15 TOES TO BAR 10 BOX JUMP OVER 24/20
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