Pull ups and cardio

Bench Press and Cardio

Front Squats and Cardio

Afternoon Walk

12 Barbells of Christmas

8.0 Strain amounts to light exertion today.

3 sets:
max rep wide grip pull ups (hands outside shoulder width, focus on engaging lats)
rest 2:00 between sets
-Then-
4 sets:
10 single arm DB bent over rows (10 each arm, 50-60lbs DB)
rest 1:00-1:30 between sets
-Then-
10 rounds:
10 cal bike/row
10 hand release push ups
-into-
4:00 rest
-into-
10 rounds:
10 cal ski
10 V ups
goal: sub 10:00 each set
-Then-
Accessories:
3 sets:
10 ITYs (without weight or very light weight)
15 supermans (no weight or very light weight)
rest as needed between sets

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Kenny Haferkorn

Pull ups and cardio

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Pull ups and cardio

Bench Press and Cardio

Front Squats and Cardio

Afternoon Walk

12 Barbells of Christmas

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