Workouts for 12/7 - 12/13

Monday 12/7


4 Rounds (12MIN Cap)


*Strict Pull-Ups

*(Pick # of reps you can repeat & sustain for the 4 RDS)

16 Single Arm DB/KB Strict Press (8/8)


**Rest 1MIN between rounds**


Then


5 Rounds

10 Push-Ups

15 KB Swings

20 Goblet Step-Ups



MODs: Part 1: Ring Rows or Bent Rows can be done in place of Pull-ups.

Part 2: Modify the push-ups to make them work for you, on knees, to a box, hand release, etc. If you don’t have anything to step up to, you can do Goblet Squats instead.



Tuesday 12/8


20 MINS for Quality

Work towards a heavy set of 3 Deadlifts

*Between sets complete 10 weighted glute bridges with plate* https://youtu.be/KcGSG8hF9HU


Resting intuitivel