General Warm-up:

2 rounds of:

Row 15/12 Calories

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Heavy Farmers carry

40m D-ball high carry

10 Lunges

10 KB swings

Bike 15/12 Calories

10 One-leg Kettlebell Deadlift Crossover (light)

50 Jump rope

 

Conditioning:

“This is a lot”

2-minutes of:

Max Calories Biked

 

…rest 3:00, then…

15 Wall-Ball Shots (20/14) @ (10/9′)

10 Overhead Lunges (20/14)

25 Wall-Ball Shots

10 Overhead Lunges

15 Wall-Ball Shots

10 Overhead Lunges

 

…rest 3:00, then…

2 rounds of:

5 Ground-2-Overhead (135/93)

10 Burpees-Over-Bar

10 Dumbbell Goblet Squats (50/35)

50 Double Unders

 

…rest 3:00, then…

3-minutes of:

Max Calories Rowed

 

For time and total calories

Compare to Friday, 04 January 2019

Flexibility/Mobility:

Couch Stretch

Hip Capsule

Child’s Pose with Shoulders

 

 

Post time, calories, and experiences to comments