Workouts for 12/21 - 12/27

Monday 12/21

30 Min Density Circuit of

DB/KB Front/Goblet Squat

DB/KB Strict Seesaw Press

Pull-ups (weighted or @ BW)

MODs: Bands, Ring Rows, Bent Rows

How to approach this workout:

You can go lighter and do more volume work or go heavier and work more on strength. Next what reps you perform for the Squats, will be the same number for the Presses and essentially the Pull-Ups. You could also keep the number of pull-ups static too (i.e. 5 Goblet Squats, 5 Strict See Saw Press (per arm) and 3 Pull-Ups. Whatever you pick, try and maintain over the entire 30 minutes.

Tuesday 12/22

For Completion

50 Push ups

50 DB/KB Snatches (per side)

50 DB/KB Cleans (per side)

50 Air squats

Break up the work as you see fit. Maybe do 5 Rounds of 10 reps of each movement.



3 Rounds

:45 on/ :15 off

Teapots (R)

Russian Twists

Teapots (L)

Flutter kicks with weight overhead

Wednesday 12/23