2021 Choose Your Own Adventure Workout Jan 4/21

Complete as many as you can in 1 hour, in any order, but once you start 1 exercise you must finish it before moving to the next one. *21 reps of everything unless stated with a star* (per arm/leg)

1. Calorie Row

2. Calorie Assault Bike

3. 0.21mile run

4. Push-ups

5. Pull-ups

6. Squats

7. Box Jumps (24")

8. Lunges* (per leg)

9. Step Ups* (per leg)

10. Burpees

11. Wall Ball

12. Handstand Push-ups

13. Toes 2 Bar

14. Dips

15. Chin-ups

16. Bench Press

17. Bicep Curls

18. Skull Crushers

19. Shoulder Press

20. D-Ball Cleans (100#/50#)

21. Ab wheel rollouts

22. sit-ups

23. KB Deadlifts

24. KB Swings

25. KB Snatches

26. KB Push Press

27. KB Cleans

28. KB Windmills

29. KB Sumo High Pulls

30. KB Goblet Squats

31. Deadlifts

32. Power Cleans

33. Shoulder 2 Overhead

34. Snatches

35. Front Squats

36. Burpees over bar

37. DB Devil Press (no burpee)

38. DB Thrusters

39. DB Bent over rows

40. DB Turkish Get-ups (21)

41. DB Stiff leg deadlifts

42. DB incline press

43. DB Arnold press

44. Renegade Rows

45. DB Squat Cleans

46. Single arm OH squats* (per arm)

47. Bar Muscle-ups

48. Double unders

49. 21' Handstand walk

50. Windshield wipers

Total reps = 1,155

*Scale Weights as needed

Rx Men: Barbell - 135#, DB's - 40#, KB - 24kg

Rx Women: Barbell 65#, DB's 25#, KB - 16kg

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From a captain and leader on and off the field Mitchell was an every sport star growing up! Now a retired CFL, CIS, MFL & Team Canada Football wide receiver & punt returner with a BSc in Kinesiology, Mitchell brings knowledge from trainers and coaches from across the country. He has been in the fitness industry for over 15 years and is certified throught CanFit PRO as a specialized personal trainer, Crossfit Level 1, Precision Nutrition, TRX Coach, Olympic Lifting, Pregnancy & Postpartum Recovery & Life Coaching.

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