TUESDAY 12/21/2021

FOR THE WEEK (NOT INCLUDING WORKOUTS & WARMUPS) ACCUMULATE:

Run 1.5 Miles

80 Strict Pullups (Use Band If Needed)

150 Pushups

Strict Press

1 Set of 3 @ 60%

1 Set of 3 @ 68%

2 Sets of 8 @ 73%

1 Set of 8+ @ 68%

[All Percentages Based Off 1RM Strict Press]

Rest 2-3 Minutes Between All Sets.

Back Squats

1 Set of 3 @ 60%

1 Set of 3 @ 68%

2 Sets of 8 @ 73%

1 Set of 8+ @ 68%

[All Percentages Based Off 1RM Back Squat]

Rest 1-3 Minutes Between All Sets.

EXTRA CREDIT

5 Rounds For Time:

12 Cal Bike

10 Burpees

Don’t forget to sign up for the New Year, New You Throwdown!!! Competition will be on January 8th. FINAL SIGNUP DAY: January 1st!