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Friday 12/19/25

Warm Up: 2 rounds

10 jumping jacks

8 DB strict presses

10 band face pulls

8 empty-bar presses


Strict Press

5X5 - Add weight each time

Accessory: 3 rounds

10 lateral raises

8 empty barbell back press


WOD-3 rounds For Time

12 DB thrusters

10 toes-to-bar or KTC

15 Cal row

 
 
 

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Thursday 12/18/25

Warm Up: 2 rounds 10 jumping jacks 8 DB strict presses 10 band face pulls 8 empty-bar presses Strict Press 5X5 - Add weight each time Accessory: 3 rounds 10 lateral raises 8 empty barbell back press W

 
 
 
Wednesday 12/17/25

Warm-Up - 2 rounds 200m jog 10 air squats 10 Band Good Morning 20-sec side plank each side Empty Barbell 4x4 deadlift Deadlift 5×5-Rest 90 sec ( all reps at one weight) Accessory - 3 rounds 8 DB Bulga

 
 
 
Tuesday 12/16/25

Warm Up 10- PVC Pipe passthrough 5 small swings or 5 hallow rocks small 5 medium swings or 5 hallow rocks med •5 large swings or 5 hallow rocks large Skill Set: Building Toward Full Reps 3 × 4- Kip

 
 
 

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