4302 Thursday 12/11/2025

Written By 9

NIGHTMARE BEFORE CHRISTMAS
FRIDAY 12/19

4 SYNCHRO T2B

A
2 rds
Run 1 lap
1 min of inchworm pushups
1 min row
1 min of single kettlebell deadlifts

2-3 rds
30 seconds of rebounding jumps to plate
25' crabwalk
25' backwards crabwalk
5 kb swings
10 situps

15/10 cal row - hard
(12 min)

B
Bench Press
1x3 60%
1x3 67.5%
2x8 72.5%
1x8+ 72.5%
(20 min)

C
25/20 cal row
50 pushups
25/20 cal row
50 abmat situps
25/20 cal row
50 box jump overs
25/20 cal row
50 kb swings (24/16)
*15 min timecap

9
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4301 Wednesday 12/10/2025