Workout 12/18/20

STRENGTH:

10×3 Speed Push Press

– @80% 1RM

– Rest 30” between sets 

CONDITIONING:

18’ AMRAP

60 Double Unders

30 Little Bigs 35/25

30 Cal Row

15 HR Burpee to Plate

POWER HOUR:

5 Rounds for Time

440 meter Row

10 Box Jumps (30/24 in)

10 Deadlifts (275/185 lb)

10 Wall Ball Shots (30/20 lb, 10/9 ft)

ACCESSORIES:

3×12-14 Banded narrow grip Push ups

3×16-20 DB incline press

3×12-14 Chest Supported Seal row

4×10 Tempo Dragonflies (51X1)

4×1’ Earthquake Bar wide grip Bench Position Static Hold

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