Friday December 26th (Boxing Day Workout)

Warm-up

2 rounds

25 jumping jacks

10 lunges

5 boot strappers

5 inchworm

10 sit ups

5 push ups

---

Workout #1: Lower Body + Cardio

Every 5 Minutes for 20 Minutes

5-7 Barbell Deadlift

500 Meter row/400m bike/1000m bike

5-7 Barbell Deadlift

---

Workout #2: Upper Body + Cardio

For time

80-60-40-20

Heavy Rope Skips

Alternate between KB farmer carry and hollow body hold. If completing 80 Heavy Rope skips takes you 1 and a half minutes then you’d do a KB farmer carry for 1:30 minutes before starting your 60 Heavy Rope Skips then hold your hollow for however long it takes you to complete your 60 and so on!

---

Workout #3: Finisher

Complete as many reps as possible in a 3 minute window

weighted squats

*After every 20 squats you will do a 15 second squat hold