MERRY CHRISTMAS!
Warm-up
• 20 cal Air Bike
4 rounds:
• 15 sec Arm Circles CW
• 15 sec Arm Circles CCW
• 15 sec Arm Hugs
• 15 sec Plank Hold
• 15 sec Pike Stretch
• 15 sec Butterfly Stretch
3 rounds:
• 5 Push-ups
• 5 Strict Pull-ups
• 10 sec Pull-up Hold
Strength
10 min E2MOM:
• 6 Dumbbell Bench Press
• 4 Bent Over Barbell Rows
• 2 Weighted Bar Dips
Try to be explosive with these movement, AHAP. Increase weight to finish heavy.
Conditioning
“12 Days of Christmas”
For time:
• 1 Rope Climb 15’
• 2 Power Snatch 135/95#
• 3 Burpees Over Bar
• 4 Hang Power Clean 135/95#
• 5 AbMat Sit-ups
• 6 Kettlebell Swings 70/53#
• 7 Wall Balls 20/14#
• 8 Deadlifts 135/95#
• 9 Push-ups
• 10 Front Squat 135/95#
• 11 Chest-to-bar Pull-ups
• 12 Handstand Push-ups
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.