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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

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5 Rounds: 12 Cal Bike/16 Cal Row/10 Cal Ski/200m Run 9 Toes to Bar/V-Ups/Leg Raises/20 Sec Plank 6 Dumbbell Push Press 16 Reverse Lunges (8L & 8R)

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