Friday Dec 20, 2019


21 DAYS OF GAINS: Day 20 of 21

A) Banded Chest Flys: 20-20-20 (with a 2 second squeeze)

B) OTM for 15:00 Minutes
Min 1: 5 DB Chest Press (tempo 3:1:3:1)
Min 2: Max Reps- Pushups
Min 3: Hold the top of the pushup position for :30 seconds

C) DB Strict Shoulder Press Pyramid 
*Starting at a moderate weight for 5 reps, increase the weight and continue to perform 5 reps until you can no longer do so, then work your way back down your original starting weight
*No rest between sets.

D) DB Front Raise: 75 Reps in fewest sets as possible

E) DB Lateral Raise: 75 Reps in fewest sets a possible

Box Brief:
Tomorrow, Saturday Dec 21, 2019- Holiday WOD/21 Days of Gains Finale 9:00am-10:30am


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