Monday, December 22, 2025
Strength
15:00 Running Clock
Strict Press + Push Press
Take 8:00 to Establish a Heavy Complex
3+5
Then
2 Sets x 3+5 @ 90% of Complex from above
Rest 2:00 b/t sets
Conditioning
“Prancer”
For Reps:
10:00 AMRAP
16 Renegade Rows
4.5 Shuttle Runs
8 Strict Handstand Push-Ups
4.5 Shuttle Runs
Dumbbells: 2 × 50/35lb, 22.5/15kg
Shuttle Run Standard: 25ft down + 25ft back (7.5m/7.5m)*
*The 4.5 shuttle run allows athletes to start on one side of the gym, complete four full shuttles, run through to the wall for handstand push-ups, then return in the same fashion back to the dumbbells.
Score = Rounds + Reps
Optional Accessories
For Quality:
5 Sets
:20 Banded Paloff Hold/Side
5/5 Side Plank Rotations
Hold a light dumbbell for the side plank rotations if able.
