Sunday, 12/14
December 13, 2014
Tuesday, 12/16
December 15, 2014

4 Rounds
8 Squats
4 Spider Lunge w reach up
8 Hips to Wall
4 Rolling Split Straddles

Deadlift (30 min)
Prep: 10 RDL w/ bar, 5, 5
Work: 5-5-3-3-2-2

3 Rounds
1 Minute Near Max* Reps at each station
KB Goblet hold step up (moderate height box, alternate legs)
Windshield wipers
DB Alt Plank Rows (Renegade Row without pushup)
*”Near Max reps”


  1. Katie says:

    I planned to not go too heavy, but I just kept adding 5 or 10# each round, and after doing the math, I determined my last set was at 168# for 2 reps! I had to count a few times to make sure. Definitely a PR and I think the most I’ve ever lifted! I guess I probably need to adjust the 170# I’ve been using as a theoretical 1 RM.

    Now to get my squat somewhere close to that!