WARM-UP
AMRAP x 6 MINUTES
6 Scap Pull-Ups
6 DB Overhead Tricep Extensions
6 Alt. Step-Ups (option to add DBs in the Farmer position)
6/6 SA DB Bent Over Rows
STRENGTH (ALL)
4 SETS
10/10
Landmine Press*
*Keep Weight Moderate across all sets.
(Score is Weight)
WORKOUT (PERFORMANCE)
2 SETS
AMRAP x 8 MINUTES*
10 Strict Pull-Ups
10 Ring Dips
10 Alt. DB Farmer Box Step-Ups (50/35)(24/20)
-Rest 1:30 b/t Sets-
*Pick up where you left off.
(Score is Total Rounds + Reps)
WORKOUT (FITNESS)
2 SETS
AMRAP x 8 MINUTES*
10 Banded Pull-Ups or Vertical Ring Rows
10 Dips**
10 Alt. DB Farmer Box Step-Ups (35/20)(20)
-Rest 1:30 b/t Sets-
*Pick up where you left off.
**Option for Bench, box, or rings.
(Score is Total Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10 Wrist Rocks
1:00 Foam Roll T Spine
1:00 Foam Roll Lats
-Rest as Needed b/t Sets-
EXTRA CREDIT (ALL)
NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.
1.) EVERY 3:00 x 4 SETS
20 Box Jump Overs (24/20)
15 Front Squats (155/105)
Max Muscle-Ups in Time Remaining…
-Rest 2:00 b/t Sets-
(Score is Total Muscle-Ups)