12/20

-Activations

-Stir the pot , bird dogs, planks

-Swings 24kx15 per arm, 28kgx30 per arm, 28kgx 60 per arm

12/21 Lower

-Activations

-Reverse Hypers 3x15

-Tsunami bar 3 plates x6x5 sets

-Tsunami bar pin zerchers 2 plates 4x5 reps

-Stir the pot, planks, bird dogs

-Reverse hypers 2x12

Spud