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Monday

Dec 11, 2023

Every 5 mins for 30 mins do:
30/20 Row Calories
15 Toes-to-bars
Dumbbell Goblet Walking Lunge, 50/35 lbs, 30 ft

Tuesday

Dec 12, 2023

3-6-9-12-15-18-21-24-27-30 reps, for time of:
Ski Erg Calorie
Bike Erg Calorie

Wednesday

Dec 13, 2023

4 rounds for time of:
Run, 800 m
50 AbMat Sit-ups
Rest 1 min

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Thursday

Dec 14, 2023

Every 1 min for 32 mins, alternating between:
6 Wall Facing Handstand Push-ups
12 Alternating Dumbbell Snatches, 70/50 lbs
L-Sit Hold, 30 secs
Rest 1 min

Friday

Dec 15, 2023

Deadlift 5-5-5-5-5

Use the heaviest weight you can for each set. Rest as needed between sets.

Saturday

Dec 16, 2023

N/A

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