Thursday, December 29th 2022

WARM UP

2:00 Easy Machine (:05 Sprint every :30 seconds)

2 Sets

-5 Inch Worms

-10 Scorpions

-15 Empty Bar Sumo Deadlifts

then

1:00 on all 3 machines, take note of how many calories you can get in :50 so you have an idea how many you should be trying to do in the workout.

SWEAT DAY!!

EMOM x 35 Minutes

-15/12 Cal Row

-20 American KB Swings *choose weight

-15 GHDSU or V-Ups

-15/12 Cal Bike

-15 SDLHP *choose weight

-15/12 Cal Ski

-Rest

*all of the numbers are targets, Machines will likely take the most time to complete so look to push here the hardest. Allow for no more than :50 on machines, everything else should be capped around :45