December 18th

Warm up:
■30m of quad stretches
■20m lunge steps...
■20 DUs
■20 inchworms
■Prisoner squat walk 10m then do leg swings then squat hop 10m back and do leg swings in perpendicular plane
■Stretch, rollers, bands as necessary

Strength component: Back squats
■3 x 10 @ 50-60% 3RM
■Between sets: 3 box drops + explosive vertical jump
 Descending Ladder
Complete 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 of the following
■triceps dips
■DB figure 8s
■ab complex (froms)
■pull ups
■heavy seated rows (small weight rows)
■DB shrugs
Finisher: 2 x [25 jacknives + 25 sit ups]
Cool Down: 3 min light skipping

WOD:
"ABS"
x2
-20 crunches
-10 crunches with one leg down (both sides)
-15 crunches with both legs down
-15 crunches with both legs up
-65 Russian twists

Plank-60 seconds

"LEGS"

Squating 120lbs

5 sets 12 reps Back Squat

5 sets 12 reps calf raises

5 sets 12 reps deep squat

4 sets 12 reps front Lung

Wall sit-60 seconds

 

"ARMS"

 

• 4 sets 15 reps Tricep Extencions
• 4 sets 15 reps Bicep Curl
• 15 rows, 4 times (50pounds)
• 10 Chin, ups 4 times
• 4 sets 15 reps Tricep Dips
• 10 Wide Grips, 4 times

(each 15 pounds)