Warm-up
• 300 m Row
3 rounds:
• 30 sec Pec Stretch w/ Band Right
• 30 sec Pec Stretch w/ Band Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Downward Facing Dog
• 30 sec Upward Facing Dog
Strength
Front Squat
• 5 reps at 60% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 75% of 1RM
• 5 reps at 80% of 1RM
Back Squat
• 5 reps at 60% of 1RM
• 5 reps at 65% of 1RM
• 5 reps at 70% of 1RM
• 5 reps at 70% of 1RM
Conditioning
“12 Days of Christmas”
For time:
• 1 Thruster 115/75#
• 2 Hang Power Cleans 115/75#
• 3 Power Cleans 115/75#
• 4 Burpees Over Bar
• 5 AbMat Sit-ups
• 6 Russian Kettlebell Swings 70/53#
• 7 Air Squats
• 8 Pull-ups
• 9 Push-ups
• 10 Box Jump Overs 24/20”
• 11 Toes-to-bar
• 12 Jumping Lunges
Do 1, then 2-1, then 3-2-1, then 4-3-2-1… continue pattern until final round of 12-11-10-9-8-7-6-5-4-3-2-1.