12/25/2022 Sunday’s Workout
by Ana Liston
MERRY CHRISTMAS from all of the Birdtown Strength staff!
WARMUP
AMRAP x 5 MINUTES
8/6 Cal Bike
8 Scap Pull-ups
8 Up-Downs
8 Alt. DB Deadlifts
8 Box Step-Ups
Into…
AMRAP x 5 MINUTES
6/4 Cal Bike
6 Ring Rows
6 Burpees
6 Alt. DB Russian Swings
6 Box Step-Overs
WORKOUT
“REINDEER GAMES”
FOR TIME
150/100 Cal Bike
75 Pull-Ups
50 DB Box Step Overs (50/35)/(24/20)
25 DB Devil’s Press
*Athlete may partition reps as needed.
(Score is Time)
PARTNER OPTION
IN TEAMS OF 2โฆ
AMRAP x 25 MINUTES*
8 Pull-Ups
6 DB Box Step Overs (50/35)/(24/20)
4 DB Devil’s Press
*While P1 works through 8 Pull-Ups + 6 Step Overs + 4 Devil’s Press, P2 Accumulates Max Cals on the Bike. Once P1 finishes, Partners will Switch.
(Score is Total Cals on Bike)
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