DEC 23-28

UPPER BODY
1)Seated Calf raises: 10x10
2)Military press:70x4x5/ 55x8
3)Pullups- 5 minute amrap (34)
4a)DB incline chest press: 40x10/8/8
4b)1 arm DB row: 50x8/55x8/8
5)Lateral raises: 3x12(last set a drop set)
6)DB seated clean: 2x10
KB Farmer's walks: 3x60 seconds


LOWER BODY(AT HOME)
1)Bulgarian split squats: 4x8
2a)KB swings: 3x20
2b)DB squats: 25lb x3x12
3)Single leg upper elevated hip thrusts: 3x12
4)Seated band abductions 2x25
5a)Single leg reverse lunge jump: 3x8
5b)Lsit hold: 4x12 seconds

UPPER BODY
1)1 arm DB Snatch: 35x5/40x5/45x5
2)Bench press: 95x5/110x5/115x5/115x5
3a)Handstand pushups: 3x5/ DB press: 30x8+22.5x6
3b)Chinups: 3x8
4a)Cable face pull: 2x15
4b)Ball pike: 3x12
5a)Dips: 2x12
5b)DB bicep curl: 2x20

LOWER BODY
1)Squat: 155x6/165x4/165x4
2)Deadlift: worked up to one rep max of 240
3)Barbell hip thrusts: 135x12/155x10/165x8/135x15
4)Standing calf raises: 10x10
5)Band clams: 2x20
Finisher:
Tabata lunge jumps & double unders