Dec 5-9

Sunday, December 9th

Santalift 2018 -> sign up in the app now, 11am to 2pm

1-rep max squat

1-rep max bench press

1-rep max deadlift

1-rep max weighted chinup or max unnasisted chinups

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Saturday, December 8th

Regular Warmup

E5MOM 35
20/15 cal bike +
20/15 cal ski +
20/15 cal row

Not for time:
4 rounds
15 squats
10 ring rows
10/7 pushups

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Friday, December 7th

Regular Warmup

Bike
100/75 cals
80/60 cals
60/45 cals
40/30 cals
20/15 cals
1:00 b/t each

5 Rounds:
20 GHDs/ Weighted situps
20 DB snatches (50/35)

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Thursday, December 6th

Do the workout from the day you missed or if you didn’t miss any do:

Regular warmup

E2MOM 28
1. Row 20/16 cals + casual single unders
2. Bike 20/16 cals + slow jog
3. Ski 20/16 cals + left/right/left/right plate hops
4. Rest

With remaining time, practice something

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Wednesday, December 5th

Regular warmup

Biking
3 sets
3x 24/20 cal bike
1:00 b/t reps
3:00 b/t sets

Squat & Bench Press & Chinups*
3 sets of 2 reps starting at 80% and adding weight
*do 5 reps of chin-ups if you cannot do 2 without bands.