Barbell press 5 sets of 5 alternate with 5 Pull ups Then... 20 calorie bike for time

1,000m Row for time Then.... For time: 50-40-30-20-10 Double unders Sit ups

Five 2-minute rounds of: 20 dumbbell box step-ups Max reps of dumbbell push presses Rest 2 minutes between rounds

Deadlift 5-5-5-5-5

With a partner: 2000m Row 500 Single unders 100 Partner medball sit ups 100 Wall balls

For time: 10-20-30-40-50 Single arm dumbbell snatches 15-15-15-15-15 Burpee box jump overs

Back to regularly scheduled programming! Front squat 5, 5, 5, 5, 5

We will take a break from classes the remainder of 2022. See you back in class on January 9, 2023!

Merry Christmas y'all! It's the 12 Days of Christmas.... workout! 1 Good push up!! 2 Box jumps 3 Burpees 4 KB Swings 5 Air squats 6 DB...

Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 sit-ups 24 single-unders 15-lb. dumbbells