January and February 2022

Days 1-7: Tabata

Days 8-14:  10-15 x 3

Days 15-21:  6-8 x 4

Days 22-end:  AMRAP - 5 minutes

Days 1-7:  30s Each x 3 (reverse order each time)

Days 8-14:  6 (eccentric focus) x 3 (reverse order each time)

Days 15-21: 6-8 x 4 (reverse order)

Days 22-end:  45s/15s

Day 1 - Push

activate

bench press

curtsy lunge

dips

landmine single arm shoulder press

reverse lunge

push up

squats

rope press down

plank up down

hill sprint

incline press

overhead triceps extension

hip thrust

mountain climbers

hollow rock

Day 2 - Pull

activate

row/inverted row

ham curls on gliders

biceps curl

face pull

straight leg deadlift

hammer curl

lat pull down/pull up

glute leg lift (toes out) on ball

preacher curl

close grip pull down/pull up

Romanian deadlift

reverse grip curl

hanging leg raise

banded bird dog

tuck jump

Day 3 - Lateral

activate

lateral raise

side lunge with knee lift

side plank dip

side to side push up

banded lateral monster walk

X-up

reverse fly

plie squat

mermaid crunch

triceps kick out

X-jump

lateral bird dog

lateral jump

full moon

single arm triceps push up