Workout of the Day
AMRAP in 20 minutes
20 burpees
22 goblet lunge steps
20 push jerks
22 sit-ups

You’ll need a dumbbell and an ab mat for the last workout of 2021!! The push jerks should help you decide which dumbbell weight to choose for today. Make sure you can complete at least five reps at a time with each arm even when under fatigue. The lunges should end up being fairly manageable but you’ll want to work through the twenty two reps in one to two sets. If you’re not feeling up for any weight today feel free to leave the weight out of the lunges and switch the push jerks out for push-ups! Either way enjoy the workout as we get ready to close out the year! Happy New Year CFD!

standard: 35/20 lb
rx: 50/35 lb
sport: 65/45 lb
overachiever: 75/55 lb

CFD at home:
Today’s workout can be done as written with either a dumbbell or a kettlebell. If you’re not feeling up for any weight today feel free to leave the weight out of the lunges and switch the push jerks out for push-ups! Either way enjoy the workout as we get ready to close out the year! Happy New Year and see you on the leaderboard!