Week 12-30-24
Tuesday, December 31, 2024
5:30,8:30,9:30am
Wednesday, January 1, 2025
HAPPY NEW YEAR!!🎊🎈🎆
Closed
Monday
A. Take 12 minutes to complete 3 sets of the following:
A1. Seated DB military Press x10-12 reps
A2. Barbell front rack reverse lunge x12,10,8 (building load per set to a tough 8)
A3. Strict Pronated pull-up Max reps in 45 seconds (add band or ring rows if less than 5 reps)
B. 10 minute AMRAP
8 deadlifts @ 155#/105#
10 Prisoner step-ups 24″/20″
12 Push-ups
Essentials
For time
73 Kb swings
Row 506 meters
73 Kb goblet squats
Row 506 meters
73 ab mat sit-ups
Row 506 meters
73 push press w/ barbell or DB’s
Row 506 meters
73 push-ups