Monday, 21Dec20


Weekly Group Warm-up: 2rds

  • Skips / 20
  • Dynamic Squats / 15
  • Seal Jacks / 20
  • Shoulder Taps / 20
  • Push-up to Down Dog or Knee Tap / 10
  • Hollow-out Switches / 20 per side
  • 1:30 Jump Rope


:15’s work/:15’s rest for 8 rounds at each couplet. Alternate between each exercise of each couplet. 1 minute rest after each round.

Kettlebell Work

  • KB Swing
  • KB Figure 8 to Hold

Body-weight Work (Weighted Vest)

  • Burpees
  • Sit-outs

Dumbbell Work (one heavy DB)

  • DB Goblet Squats
  • DB Push Press (alt. Sides each rd)


Finisher: (vest optional)

This chest finisher is set up as a descending ladder using dips and pushups.

A1. Start with 7 reps of dips. Rest as little as possible.
A2. Perform 7 reps of pushups. Rest as little as possible.
A3. Perform 6 reps of dips, followed by 6 reps of pushups.

Continue this descending ladder rep pattern all the way down until you’re getting one rep of each movement.

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