FRIDAY 241220
Chipper for time
100 Double Unders
50 Alt Lunges
80 Double Unders
40 KB Swings 53/35
60 Double Unders
30 Plank Pull Through 35/18
40 Double Unders
20 Goblet Squats 53/35
20 Double Unders
10 Anchor Press 53+35/35+18 (5 per arm)
Strength & Olympic Lifting Programming
Week 2 Wendler Bench Press Series
5 Reps at 65% 1RM
5 Reps at 75% 1RM
5+ Reps at 85% 1RM
Rest as needed between sets
Accessory Work
3×10 Tricep Dips
3×12 Face Pulls
3×12 DB Lateral Raises
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Friday’s schedule
6am – Workout of the day
8am – Strength & Olympic Lifting
430pm – Workout of the day