Merry Christmas!

Because Christmas is time to spend with family and friends, let’s keep it short and sweet.

General Warm Up to get the body warm

10 Min @ moderate pace on row, ski, bike or run

Then:

2×5 Wall Squat

2×10 Air Squat

2×20 meter lunge

2×5 Shoulder Dislocate

Then:

12 Cal Row

25 Goblet squat @ 16 kg KB

12 Cal Row

25 Push-Up

12 Cal Row

25 Romanian Deadlift @ 25 kg KB

12 Cal Row

25 Pull-Up

12 Cal Row

25 Box Jump on 24-32″ box

12 Cal Row

25 Push Press @ 2x 25 lb Dumbbells

12 Cal Row

25 KB Swing @ 24 kg KB

12 Cal Row

25 Bent Over Row @ 2 x 20 lb dumbbells (or Kettlebells)

12 Cal Row

25 Burpee

12 Cal Row

25 V-Sit Kick Out

12 Cal Row

25 Split Jump (jump lunges)

12 Cal Row

25 Deck Squat

12 Cal Row

25 Toes to bar

12 Cal Row

25 Man Maker @ 2 x 15 lb dumbbells

12 Cal Row

25 Bench Press @ 2x 20-25 lb dumbbells

12 Cal Row

25 Jumping Jacks

12 Cal Row

25 Frog Hop

12 Cal Row

25 Sit Ups

Then:

Cool Down 10 Min @ easy pace cardio