MERRY CHRISTMAS!
Warm-up
• 300 m Row
3 rounds:
• 10 Jumping Jacks
• 10 PVC Good Mornings
2 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
Strength
Back Squat (3×3)
3 sets of 3 reps, start at 55% of 1 rep max, increase weight each set
Deficit Deadlift 4” (3×3)
3 sets of 3 reps, start light and increase weight each set
Conditioning
“12 Days of Christmas”
12 rounds for time:
• 1 Ring Muscle Up
• 2 Power Snatches 115/75#
• 3 Toes-to-Bar
• 4 Handstand Push-ups
• 5 Burpees
• 6 Box Jumps 30/24”
• 7 Kettlebell Swings 70/53#
• 8 Wall Balls 20/14#
• 9 AbMat Sit-ups
• 10 Unbroken Double Unders
• 11 Deadlifts 115/75#
• 12 Thrusters 115/75#
Round 1: 1 MU
Round 2: 2 Snatch, 1 MU
Round 3: 3 TTB, 2 Snatch, 1 MU
Round 4: 4 HSPU, 3 TTB, 2 Snatch, 1 MU
Continue pattern through all 12 rounds.