Thursday, December 14th 2023

WARM UP

2 Sets

1:00 Machine

20 Plate Hops

:30/:30 Side Plank

then,

-Couch Stretch

-Figure 4 on Wall

-Forward Fold

1 round

12 Air Squats

9 KB Swings

6 Pushups

SWEAT DAY!!

Every 10 Minutes x 3 Sets

3:00 Max Cal Machine of Choice

right into

6 Minute AMRAP:

21 Air Squats

15 American KB Swings

9 Push-ups

*score is cals + reps of bodyweight movements

*45 reps in a round

BONUS ABS!!

EMOM x 8

:30 Hollow Hold Crunches

:30 SL V-Ups

:30 Russian Twists

:30 Bicycles