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25/12/24 Christmas Workout

Warm-Up

2 Sets

:30 second Bike/100m Run

20 Plank Shoulder Taps

10 Alternating Hang Dumbbell Snatch, Light/Pike Push-Ups

:30 second Row/100m Run

10 Alternating V-Ups + 10 second Hollow Hold


"Mount Mumandad"

40:00 EMOM

min 1: 6 Shuttle Runs

min 2: 3 Wall Walks

min 3: 16 Alternating Hang Dumbbell Snatch/Pike Push-Ups

min 4: 12 Burpees

min 5: 16 V-Ups


Dumbbell: 22.5/15kg


Stimulus: Muscular Stamina / Volume Building

RPE: 7/10


Mobility

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon


 
 
 

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