January 4th 

A.Every minute on the minute for 12 minutes:

Minute 1: Wall-walks  x 3-5 reps 

(working on movement efficiency – make these as effortless as possible)

Minute 2: Jump ropes x Max Reps in 45 seconds

Minute 3: Knees to elbow x 10-12 reps

B.

Every 3 minutes, for 21 minutes:

Ground to Overhead Barbell Cycling

*Set 1 – 8 reps 

*Set 2 – 8 reps 

*Set 3 – 8 reps 

*Set 4 – 5 reps 

*Set 5 – 2 reps 

*Set 6 – 2 reps 

*Set 7 – 1 rep

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