Monday December 17 – All I Want for Christmas: Strength, Conditioning, + Mobility

All I want for Christmas

3 x 10 min stations – Cardio/Strength/Mobility

2-min rest between stations

One: Strength – 10 Minutes

start at 2 reps, go up by 2 each round (start heavy & work to lighter)

– Single KB Heavy Sumo Deadlift

– Renegade row + push-up  (Total – 1 push-up every 2 rows)

– KB Pull through(Total)

– 1 arm Squat high pulls (total)

Two: Cardio – 10 Minutes

Start with 2 reps, and add 2 reps every round. Do 10 jumping jacks after each round

– Ski Abs (eachside = 1 rep)

– Jumping Lunges (each leg = 1)

– Mountain Climbers (over and back = 1)

– Thrust ups for height (quarter plyo squat jump)

Three: Mobility – 10 minutes

start at 2 reps, go up 2 each round

– PVC Squat stands

– PVC OH squats (put in front of red wall to keep chest up if needed)

– Ninjas (Mountain climbers the hard way as sub)

Yoga push-ups (do a push-up and then go into downward dog for a one count hold)