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Monday, December 23, 2024

12/23/24

Warmup - Do 2 rounds of:
DB Reverse Fly - 12 reps (light weight)
Seated DB Shoulder Press - 12 reps (light weight)
Air Squat - 12 reps

#1  Seated DB Shoulder Press - 4 sets x 12 reps
Start light, then add weight for sets 2, 3+4.

#2  Standing BB Curl - 4 sets x 12 reps
Same weight all 4 sets. 
REST one minute between sets.

#3  EZ Curl Bar Nosebreaker - 4 sets x 12 reps
Same weight all 4 sets. 
REST one minute between sets.  

#4  Start a timer:
PART A
0:00 - As many Pullups as you can, out of a total of 50 reps
1:00 - REST
2:00 - As many Medicine Ball Wall Balls as you can, out of a total of 50 reps
3:00 - REST
4:00 - As many 24" Box Jumps as you can, out of a total of 40 reps
5:00 - REST
6:00 - Run as far as you can, out of a total of 500 meters
7:00 - REST
8:00 - As many Burpees as you can, out of a total of 50 reps
9:00 - REST

PART B
At 10:00, in any order and any combination, do:
Pullup                          50 reps MINUS how many reps you did in PART A
Med Ball Wall Ball        50 reps MINUS how many reps you did in PART A
24" Box Jump               40 reps MINUS how many reps you did in PART A
Run                               500 meters MINUS how far you ran in PART A
Burpee                           50 reps MINUS how many reps you did in PART A

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