12.23 Monday | Home

This metcon will feel intense, it’s a sprint effort but will be over quickly. This will take 20-35 minutes.
Grab a friend! Let’s have some fun

Warm Up

cardio warm up

3 minutes

Alternate between bodyweight movements of your choosing.

LEG SWINGS

30 seconds each leg

Big loose swings

STAR STRETCH

30 seconds

SEATED HIP OPENER

60 seconds

Giant Circuit — 1X

Note- You’ll perform exercises one after another. Rest as needed. See how quickly you can complete this Giant Circuit. You’ve got 40 SQUAT CLEAN AND PRESS total.

EQUIPMENT
DUMBBELLS (I’ll use a pair of 25s for everything but the bicep curls, I’ll use 20lb DBs)
MAT
BOX/BENCH

EXERCISES
20 reps DEVIL PRESS
10 reps DUMBELL THRUSTERS
20 reps RDLs
10 reps DUMBELL THRUSTERS
30 reps STATIC ALT LATERAL LUNGE
10 reps DUMBELL THRUSTERS
30 reps ALT. BICEP CURL count each curl
10 reps DUMBELL THRUSTERS
40 reps WALKING LUNGE count each lunge
10 reps DUMBELL THRUSTERS
40 reps PLANK ROW count each row
10 reps DUMBELL THRUSTERS
50 reps DB SWING
10 reps DUMBELL THRUSTERS
50 reps BOX JUMPS
10 reps DUMBELL THRUSTERS

DEVIL PRESS

20 reps

I’ll use a pair of 25lb DBs. Modify by removing the push up

DUMBBELL THRUSTERS

10 reps
I’ll use a pair of 10lb-15lb DBs

RDL

20 reps

I’ll use a pair of 25lb DBs

DUMBBELL THRUSTERS

10 reps
I’ll use a pair of 10lb-15lb DBs

STATIC ALT LATERAL LUNGE

30 reps Alt directions

I’ll use 25lb DBs

DUMBBELL THRUSTERS

10 reps
I’ll use a pair of 10lb-15lb DBs

ALT. BICEP CURL

30 reps

Count each rep
I’ll use 20lb DBs

DUMBBELL THRUSTERS

10 reps
I’ll use a pair of 10lb-15lb DBs

WALKING LUNGE

40 reps

Count each rep (20 per leg)
If you grip is tired place DBs on your shoulders.

I’ll use 25lb DBs

DUMBBELL THRUSTERS

10 reps
I’ll use a pair of 10lb-15lb DBs

PLANK ROW

40 reps, Count each row

Modification- High plank shoulders taps

I’ll use 25lb DBs

DUMBBELL THRUSTERS

10 reps
I’ll use a pair of 10lb-15lb DBs

kb swing

50 reps

This is a hip hinge not a squat. Keep your chest tall as you allow the bell to swing between your legs.

DUMBBELL THRUSTERS

10 reps
I’ll use a pair of 10lb-15lb DBs

BOX JUMPS

50 reps

Modify by stepping up one at a time.

This will take the longest and will be the most challenging!

DUMBBELL THRUSTERS

10 reps
I’ll use a pair of 10lb-15lb DBs

Cooldown

DOWN DOG

30 seconds

ALT. RUNNERS LUNGE

30 seconds

PIGEON

30 seconds each leg

SUPINE SPINAL TWIST

30 seconds each leg