Workout: 24 December 2024

Gym Workout:

Warm up: 2 Rounds of:
– 5 Pull-ups (alternative: jumping pull-ups, pause 1 sec at the top) – do weighted pull-ups if you can
– 10 HSPUs (alternative: Pike-box hspu, use a bench or table if no box)
– 15 Wallball shots

Workout:

1. 4 rounds, one after the other (superset) for quality (rather than as quick as possible)
   12 Moderate weight DB Skull crushers
   12 Moderate-heavy weight Hammer curls + 12 regular bicep curls (preacher curls) – each arm
   12 Bent over light weight Reverse flys
2. 3 rounds of 30 V-ups, superset with 3 rounds of 40 slow supermans
3. Metabolic: (2 rounds, as fast as possible, finish all of the exercise before moving to the next)
   – 800 m row or run
   – 25 Box jumps (stand all the way up at the top before coming back down)
   – 25 Wallball shots (go for unbroken! / do the 25 continuous if able)

At Home Workout

1. 2 rounds:
   – 5 Pull-ups (alternative: jumping pull-ups, pause 1 sec at the top) + 10 Push-ups + 15 Air squats + 20 Walking lunges + 30 V-ups.
2. Same as metabolic above. If no box, use a chair or bench.