DEC 24-29TH

MONDAY
1)Squats: 155x5-5-5

2a)Pullups wide grip 4x6
2b)1 arm DB shoulder press: 30x7-6-6-6

3)Ab wheel negative rollouts: 3x8

4)Kettlebell swings: 3x20 w/30lbs

WEDNESDAY
1)Trap bar deadlift: 155x5-175x5-175x5

2a)1 arm DB row: 50x8-8-8-8

2b)Pushups w/feet on bench: 8-8-8-8

3)Hanging leg raises: 3x10

4)Back extensions: 2x15

FRIDAY
1)Front loaded reverse barbell lunge: 85x6-6-6

2a)BB overhead press with fat gripz: 65x5-75x5-75x5-70x5-70x5
2b)Neutral grip weighted pullups: 4x5 w/15lbs

3)Single leg glute bridges foot elevated: 3x10


SATURDAY
Sled push sprints x10
Farmer's walks w/60lb kettlebells  x3