Thursday December 23, 2021


Part 1. In Teams of 2-2 perform 3 Rounds each of the following: Bench Press (Run the Stack) 
**Start with a weight that is challenging for 8 reps, proceed to take 5/10/20lbs off every 8 reps until you 
finish with the empty bar. This will require you to load the bar with small change plates** 
Done is partners for spotting 

Part 2.
8,12,16,20,16,12,8: DB Shoulder Press
10-10-10-10-10-10-10: DB Lateral Raise
: DB Front Raise
Done as a superset. 

Part 3. EMOM 10:00 Minutes  
Odd Mins: 15/12 Calories SkiERG 
Even Mins: 15-20 Push-ups


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