[Monday] 12.30.19 AM Calisthenics- Chest + PM RPM Cycling

AM
[A] Shoulder mobility

[B] "Playing with Push-ups"
Run 800m
20 Push-ups
5 Burpees
15 Clapping push-ups
5 Burpees
10 Dip with leg-lift
5 Burpees
5 Fingertip push-ups on knees

Run 800m
15 Push-ups
5 Burpees
10 Clapping push-ups
5 Burpees
10 Dip with leg-lift
5 Burpees
5 Fingertip push-ups on knees

Run 800m
10 Push-ups
5 Burpees
10 Clapping push-ups
5 Burpees
10 Dip with leg-lift
5 Burpees
5 Fingertip push-ups on knees

34:04

PM
[A] RPM Cycling at Golds Gym-Murfreesboro- South
45 minutes HYPE

[Sunday] 12.29.19 Body Attack

PM
[A] Body Attack @ Golds Gym- Murfreesboro- South
60 minutes- HIIT w/ Lyle

[Saturday] 12.28.19 Hot Yoga

AM
[A] Hot Yoga at Golds Gym- Murfreesboro South
60 minutes power

[Friday] 12.27.19 Pull-ups EMOM + Legs

AM
[A] Shoulder mobility

[B] Find max pull-ups then 10 EMOM @ 50%
Max pull-ups: 6

[C] 3 RFT:
Run 800m
50 Air squats

24:54

[Thursday] 12.26.19 "Running Upper"

AM
[A] Shoulder mobility

[B] For Time:
Run 1 mile
50 Push-ups
20 Dips
10 Elevated pike push-ups
10 TRX pistols
10 Elevated pike push-ups
20 Dips
50 Push-ups
Run 1 mile

37:57

[Wednesday] 12.25.19 Merry Christmas 2019

[Tuesday] 12.24.19 Murph

AM

[A] Shoulder and Leg Mobility

[B] Murph

Run 1 mile

20 rounds:

5 Pull-ups

10 Push-ups

15 Air squats

Run 1 mile

59:45

[Monday] 12.23.19 AM Calisthenics Chest/Triceps + PM Cycle

AM
[A] Shoulder mobility

[B] Warm-up
10 Scapula shrugs
:30 second bicycles
:30 boat hold
12 leg lifts

3 Rounds 
15 Push-ups
:30 second high plank to low plank
6 Slow dips
10 Skull crushers on knees
12 Explosive push-ups on knees
15 Bench dips

PM
[A] 45 mins HYPE Cycle @ Golds Gym- Murfreesboro South

[Wednesday] Calisthenics- Back/Biceps

AM
[A] Shoulder mobility

[B] 3 Rounds
30 second scapula shrugs
15 Knees to elbow

[C] 3 Rounds
12 Bar bicep curls
6 Chin ups

[D] 3 Rounds
Australian rows (10 wide + 10 normal + 10 close)
Max pull-ups

3, 2, 2

[E] Plank app- Day 16 (Beginner)

[Tuesday] 12.17.19 Ingram HIIT

AM
[A] 2 Rounds of :30 seconds work
Banded squats
Shoulder presses
Hollow holds

[B] 2 Rounds of :30 second work
KB Deadlift (#53)
Lemon squeezes
Reverse deadbug

[C] 2 Rounds of :45 second work
Mt. Climbers
Bear hold with knee touches
Plank

* Between each set 6 minutes cardio (Treadmil @ 6.1 mph)

[D] 3 Rounds- TRX
12 Bicep curls
7 Atomic push-ups

[E] 3 Rounds
6 Ab roll-outs
15 Russian twists (#30 KB)

[Monday] 12.15.19 Ingram- Upper Body

AM
[A] Shoulder mobility

[B] 10 min AMRAP
KB Chest press (#53)
Laying tricep extension
Mt Climbers

[C] 10 min AMRAP
Bear crawls
Break dancers
Push-ups

[D] 5 min finisher
5 Thrusters (#25)
10 Crunches

[Tuesday] 12.10.19 TRX Workout

AM
[A] Shoulder mobility

[B] 2 Rounds
TABATA 40 seconds works/20 seconds rest

Push-up with knees in
Mountain climbers
Chest flyes
Triceps extension
Atomic pike
Bicep curls
Side plank R/L
Single arm row and touch
Push-up with butt taps
Plank jacks

[Monday] 12.9.19 PM Core + MetCon

PM
[A] Shoulder mobility

[B] Row 500m

[C] 12 EMOM
Min 1: 6 Strict pull-ups
Min 2: 30-40 Handstand holds
Min 3 + Min 4: Build to a heavy DL

135, 225, 265, 315, 365

[D] 4 RFT:
12 Box jump overs
12 Chest to bar pull-ups
12 Hand release push-ups
12 DL (#225)

19:37

[E] 20 min Sauna

[Sunday] 12.8.19 Body Attack w/ Lyle

PM
[A] Shoulder mobility

[B] Body Attack @ Golds Gym Murfreesboro-South
60 minutes HIIT

[Friday] 12.6.19 Lunch FitStrong + PM GRIT Plyo

Lunch
[A] FitStrong @ Ingram Wellness Center
60 minuted GIIT

PM
[A] GRIT Plyo
30 minutes strength + plyo