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Monday 11.1.21

Warm-Up. Two sets of: 30 Second Side Plank (left) 30 Second Scapular Circles from Push-Up Position 30 Second Side Plank (right) 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 30 seconds 6 Kettlebell Windmills (each side) 8 Single-Leg Hip Thrusts (each leg) 10 Alternating Cossack Squats Rest as needed


Then… AMRAP 15: 12 Kettlebell Swings (32/24 kg) 6 Deficit Ring Rows 6 Strict Handstand Push-Ups


Rest 5 minutes, and when the running clock reaches 20:00…

4 Rounds: 1 Lap Meter Run 12 Pull-Ups 12 Dumbbell/Kettlebell Push Press (55/35 lbs)

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Wednesday 12.8.21

AMRAP 12: 40 Double Unders 15 Dumbbell Push Presses Rest 3:00 AMRAP 12: 15 Box Jumps 10 Pull Ups or :30 Flexed Arm Hang

Tuesday 12.7.21

3 Lap Run 100 Air Squats 75 Kettlebell Swings (24/16 kg) 50 Front-Racked Kettlebell Walking Lunges (switch arms as you wish) 75 Kettlebell Swings 100 Air Squats 2 Rounds: 10 SL Deadlifts :30 Couch Str