Monday
12/8
A. EMOM 8 min
Min 1: 10-14 front rack reverse lunges @ 115#/85#
Min 2: Wall walk x2-3 reps+ Wall facing HS hold 10-20 seconds
rest 2:00
EMOM 8 min
Min 1: Max strict pull-ups in 40 seconds
Min 2: 8-10 DB RDLs @ 50#/35# per hand
B. 7 minute AMRAP
8 box-jumps 24″/20″
10 alternating DB snatches @ 50#/35#
12 v-ups
Essentials, Dec, 8th, 2025
A. 21-18-15
med-ball thrusters
Hand-release push-ups
rest 2:00
20-25-30
Ab-mat sit-ups
50-75-100
jump rope
+
B. 2-3 sets
12-15 Dual DB hammer curls
30 banded tricep extensions