25

26

27

• 5 RFT: Double Unders and Handstand Walks
• FT: Bike Calories, Thrusters and Bike Calories

28

• Deadlift : 5x5 at 70% 1RM, rest 2 mins

29

• Strict Press : 5x5 at 75% 1RM

30

• 21-15-9: Dumbbell Box Step Overs and Push-ups

Dec | 1

2

• AMRAP 12 mins: Burpees and Double Unders

3

• Hollow Hold : 4x 30 secs, rest 30 secs
• Alt EMOM 25 mins: Row Calories, Sandbag Carries, Bike Calories and 2 more

4

• Alt EMOM 10 mins: Back Squats and Supinated Barbell Bent Over Rows
• AMRAP 10 mins: Single Arm Kettlebell Squat (Left)s, Strict Pull-ups, Single Arm Kettlebell Squat (Right)s and Toes-to-bars

5

6

• AMRAP 35 mins: Deadlifts, GHD Sit-ups and Row Calories

7

8

• Chipper: Double Unders, Rope Climbs, Bar Facing Burpees and 12 more

9

• Double Unders : Max Set

10

• Front Squat 4x8
• 5 RFT: Echo Bike Calories and Bar Facing Burpees

12

13

14

15

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4

5