December 8th thru 13th

8 Dec

Monday (will) and Tuesday (will not)

For Time

400m run

75 Jumping Pullups

400m run

50 Pushups

400m Run

75 Air Squats

Wednesday (will)

5 Sets of 10 Squats

1st:10 sec up and 10 sec down

2nd: Bottom to Bottom

3rd: 10 sec pause at bottom

4th: Eyes closed

5th: Slow down, Fast Up

100 KB Swings

Thursday (will)

For Time

500m Row

21 DB Power Cleans

3 min Rest

500m Row

15 DB Power Cleans

3 min Rest

500m Row

9 DB Power Cleans

Friday (will) and Saturday (will)

5 Sets of each exercise for Max Reps

Abmat Situps

Good Mornings

Ring Dips

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