December 20, 2022

Part 1

1 set Push Up 55's

4 Rounds

10 Supinated Grip Bent Over Rows

10 Single Dumbbell Front Raise to Overhead

Rest 2 Minutes after 4 rounds,

then 2 Sets of Max Strict Pull Ups

Rest 2 minutes between sets

Part 2

Every 4 Minutes for 16 Minutes

15 Banded Side Step, Right

15 Banded Side Step, Left

25 Unbroken Goblet Squat -OR- Unbroken Dumbbell Squat

After 20 Minutes, Rest 2 Additional Minutes Before Part 3

Part 3

Accumulate 3 minutes in an L-Sit