STRENGTH
Bench Press
50%×15 +20 DB Curls
65%×10 +16 DB Curls
75%×6 (2) +12 DB Curls
85%×3 (2) + Max DB Curls
METCON
On the 9th day of Christmas Firefit gave to me .... 🎁Wall Balls 🏐⚽⚾
9 min AMRAP
4, 8, 12....
Wall Balls #30/20
Push Ups
T2B
7 min AMRAP
3, 6, 9...
KB swings #55/35
Goblet Squats
Pull Ups
5 min AMRAP
2, 4, 6....
GTO #115/75
Rope Climbs
Burpee
WARM-UP Run or Row 400 meters 10 Jumping Jacks 10 Arm Circles (both directions) 10 Push-Ups 10 Arms Across the Chest 6 Ring Dips 8 Ring Rows 10 Lunges w/ Twist 15 Sit-Ups :60 Jump RopeM METCON Row
Warm Up - Upper / Lower 3 Rounds 1 x Body Blaster (Burpee, Pull-up, K2E) 10 x Squats 10 x Push-Ups 10 x Sit- Ups For Time 20 Pullups 20 Push Press 95/65, 115/75RX+ 20 Situps 40 OH Lunges 45/25 plate*
SKILLS 11 minutes to work on Double Unders FUNCTIONAL BODYBUILDING 1a.) Front Squat 5x 10,8,6,6,6 (2 sec Tempo) 1b.) Straight into 10 Air Squats ( 3 sec Tempo) 2a.) Barbell Bulgarian Split Squats 4x 8