10 min AMRAP:
250 m row
20 hanging Aussies
20 alt. DB biceps curls 15/20 (L+R=1)
Post rounds completed. Rest 1 min.
10 min AMRAP:
20 plate squats 25/45 (hug the plate)
20 lunge switches (L+R=1)
200m run (1 min band sprint = ice alt.)
Post rounds completed. Rest 1 min.
10 min AMRAP:
20 incline pushups
20 OH triceps ext. 15/25
20 mountain climbers (L+R=1)
Post rounds completed.
Daily Extras - 10 min AMRAP
20 stab crunches
20 v-ups
20 power cleans 65/95
Workout Notes:
This workout has a lot of the elements of our 12 days of Christmas workout. If you've got some lingering soreness from those lunge switches or from the hanging Aussies go ahead and trade out the offending triplet for the daily extras triplet. Unless, of course, you are going to do the daily extras anyway. In that case, go ahead and do them all. :)
We are extending HELLth week this year! More details to come. First 21 days of this year are going to be fun! Start prep now! Srsly.
So, that's why ...