12/04/20: Friday

Today’s Workout

• Warm Up
  4 Sets
  • 5 Push Up + Double Shoulder Taps
  • 10 Squat Thrusts
  • 10 Single Arm Row (Each Arm)

• Strength
  

  Indoor 15 min. to Build to a Challenging 5 Rep Bench Press

  Outdoor 15 min. to Build to a Challenging 5 Rep DB Bench Press

• Conditioning – “Blue and Yellow Bur-Pull Kills”
  

  Indoor 8 Rounds – :30 On|:30 Off 1) Max Pull Ups 2) Max Burpees

  Outdoor 8 Rounds – :30 On|:30 Off 1) Max Cal Row 2) Max Burpees

• Accessory
  6 Sets – :30 On|:30 Off
  • Heavy Farmers Hold