December 9th

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Warm Up / Mobility

Dynamic Warm Up (Full Body 7-10mins)

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Pull-Up and Dip Complex

5 Sets

5-8 Pullups - Strict

5-8 Dips (Any Variation)

*Rest 60-90sec between sets

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Reheat

AMRAP 5 (3 total Sets)

5 Toes to Bar

10 Front Rack Lunges #95/65

15/12 Cals on Row

Rest 2:00

Then Repeat

Reheat

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Cool Down

5-7 minute easy walk

Scorpion Stretch 1min alternating

Seal Pose 1min

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Accessory

3-4 Sets

8-12 DB Lateral Raises

8-12 DB Bicep Curls

8-12 DB Overhead Tricep Extensions

*Rest 60sec between sets