Strength
Festivus athletes:
Barbell Back Squats: Max Reps in 2 minutes (135/95 for intermediate or 95/65 for novice and masters)
Everyone Else:
1A) 3x 20 Dumbbell Walking Lunges (10 steps each leg)
– rest 60-90 seconds –
1B) 3x 3-5 Wall Walks
– rest 60-90 seconds –
Conditioning
Two rounds for max repetitions of:
60 seconds of Plate Hop Burpees
– 60 seconds rest –
60 seconds of Overhead Reverse Lunges ( 45/25 Intermediate, 25/10 Novice & Masters)
– 60 seconds rest –
60 seconds of Row for Calories
– 60 seconds rest –
Mobility
2 minutes each side of floor shoulder extension stretch. Spend 1 minute with pinky fingers touching and 1 minute with arms shoulder-width apart.