friday fun...

Merry Christmas

1 Rep Max Week... starting with Back Squats

friday fun

3x
200m row
200m ski
20 cals bike
10 pull ups
40 squats

5x

400m row
30 double unders
20 dumb bell shoulder to overhead

4x
10m walking lunge holding olympic plate 25/15  with arms extended in front of you
max strict pulls

buy out:
50 situps or
20 burpees

20-15-10

push ups on dumbells
step up lunge with dumbells

set up push ups on one side of gym then farmers carry dumbells to boxes for step up lunges

40-30-20-10

cal row
sit ups

5x
15 cal bike
15 wallballs
15 kb swings

5x

5 burpees
10 air squats
5 T2B