December 28th – January 3rd Programming

Day one 

Warm-up – 3 Rounds (0-10/15)

15 Push ups / 20 Sit ups / 25 Air Squats

Conjugate Upper Week 6

A) Incline Bench Press – 5-5-3-3-2-2-1 use plates to make bench inclined (15-35)

B) Db Bench Press 2×15 (35-40)

C1) Tate Press 2×10

C2) DB Roll Backs 2×10

C3) DB Row 2×10 

c’s (40-55)

Buy out – 2 min standing splits

Day 3

Warm-up – 2-3 Rounds – (0-10)

10 Lateral Step ups (per side) / 15 Banded Pull Aparts / 10 Per Arm Light Kb Push Press / 10 Per Arm Light KB High Pull

EMOM x 6 Rounds

1. 15 Heavy KBS
2. 20 Russian Twists
3. 9 Burpees
4. 12 Seated DB Press
5. 8 Front Squats @70%
6. 8-10 Pull ups or Ring Rows
7. rest