Spur @ Home for The Holidays (Part II)

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Dumbbell
Strength: Bent Over Row
– 3 Sets of 10 Per Arm

Workout: 6 Rounds for Quality
– 12 Single Arm Dumbbell Push Press
– 6 Suitcase Lunges (left arm)
– 12 Alternating Single Arm Devil Press
– 6 Suitcase Lunges (right arm)

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Kettlebell
Strength: Half Kneeling Strict Press
– 5 Sets of 8 Per Arm

Workout: 10 Rounds For Quality
– 10 Dynamic Clean (switch hands at 5 reps)
– 10 Candlesticks

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Medicine Ball
Strength: Single Arm Strict Press
– 5 Sets of 5 Per Arm

Workout: 7 Rounds for Quality
– 10 Med Ball Hug Cossack Squat
– 10 Toe Touch Crunches
– 20 Slam Balls

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D-Ball
Strength: D-Ball Deadlift
– 3 Sets of 10
* sets do not have to be unbroken

Workout: Every Minute on the Minute for 10:00
– 10 D-Ball Back Stepping Lunges
* may hold ball in any way
– 10 D-Ball Push Press

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Weight Plate
Strength: Single Leg RDL + Press
– 4 Sets of 8 Per Leg

Workout: 3 Rounds for Quality
– 15 Hug Squats
– 15 Russian Twists
REST 3:00
3 Rounds for Quality
– 15 Hug Squats
– 15 Russian Twists

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Plyo Box
Strength: Box Handstand Push Ups
– 4 Sets of 6
*scale to pike walk up on box

Workout: 21-18-15-12-9-6-3
– Box Jump
– Box Crunches

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Bodyweight
Strength: 30 Alternating Odd Object Turkish Get Up
– Use anything you can find, it doesn’t matter how light

Workout: 5 Rounds
– 0:20 Max Rep Jumping Lunges
– 0:10 Rest
– 0:20 Max Rep Hollow Swimmer
– 0:10 Rest
– 0:20 Wall Sit
– 0:10 Rest
– 0:20 Odd Object Seated Strict Press
– 0:10 Rest

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