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The December Decathlon

Full BodyLegsBackChestCardio

This is a classic RFT (Rounds For Time) workout designed to build muscular endurance and cardiovascular capacity. Focus on maintaining a consistent, strong pace throughout all rounds, breaking up reps strategically on the higher volume movements. Keep your core engaged and focus on explosive power on the burpees.

5 rounds of:

1. Burpees 10 reps
2. Squats 20 reps
3. Dumbbell Row 15 reps
4. Step Back Lunge L 10 reps
5. Step Back Lunge R 10 reps
6. Pushups 20 reps
7. High Knees 30 reps

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