SOF December Workout of The Month

Perform this workout 1-2 times a week for the month of December. Track your progress by increasing the weight and the number of reps each workout.

Dynamic Warm-up

Perform AMRAP (as many reps as possible) for 10 minutes

Strength 

Perform AMRAP in 20 minutes. Pick your 10 rep max weight for each exercise.

14 Goblet Hold Walking Lunges –  Regression: no weight 

7 Pull-ups Regression: band assisted 

14 Kettlebell Swings Regression: kettlebell deadlifts 

7 Push-up Taps Regression: Push-ups 

Conditioning 

1,500 – 2,500 meter Concept – 2 Rower

4-6 rounds of 30 seconds-on/30-off Rope Undulations

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