Week 8: Day 2

Let's finish off the year STRONG!!!

Thursday 12/31

Warm Up:

Complete the following pattern:

30 seconds of work/30 seconds rest

1 minute work/1 minute rest

90 seconds work/90 seconds rest

1 minute to rest and switch to another exercise

Exercises to be completed:

Flutter Kicks


Alternating Leg V-Ups

Exercises may be completed in any order, however once one is started, complete the entire pattern with the same exercise.

Main Set:

Goal - Working on a few more reps at 80% of 5 rep max in both OH Press (or Push Press if this serves you better) & Back Squats:

OH Press:

3 x 8 @ 80% of 5 rep max

REST 2-3 mins in between sets.


Back Squats:

3 x 8 @ 80% of 5 rep max

REST 2-3 mins in between sets.

Cool Down: YOGA

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