Warmup

Strength
Deload Week
3 x 5 Shoulder Press
5 x 10 Pull Ups
5 x 15 Dips

Stamina
Tabata Squats

Perform 8 rounds of 20 sec work/10 sec rest.

Abs
18 x Russian Twists
25 x Crunches
10 x Pulse Ups
15 x Leg Levers
15 x Side Crunches
25 x Flutter Kicks

Conditioning
Run 800m
Run 400m backward
Run 800m
Run 409m backward

Afterward, go celebrate the new year!

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