Merry Christmas and Happy 20 Minute WOD!

20 Minute Christmas Day Push WOD

Warm up: long walk with dogs and wife

Ex 1: single arm kettlebell overhead press-2×6-10

Ex 2: decline pushups with perfect handles-2×15-30

Ex 3: single arm cable pushdowns-2×6-12; follow last set with a 15 rep burnout of dumbbell rolling tricep extensions

Ex 4: standing dumbbell lateral raise (slow and deliberate reps)-2×10-15 (do partials or rest pause to get to 15 reps on second set)

Total Time = 20 minutes

Have a great rest of your night.

I've got dinner plans with friends and then off to bed because I've got a full, regular book of clients tomorrow.

15-30 minutes is all you need to get great training sessions completed, regularly. Time is not an excuse.

Glory to God in the highest. I hope you all have had – and continue to have – an immaculate day.

Peace ✌️