WARMUP
ON OWN:
BIKE for 2 min
ROW for 2 min (with static 1 sec hold at chest)
BIKE for 2 min
ROW for 2 min (with static 1 sec hold at chest)
GROUP:
DOWN: 1.high kicks 2. front lunge 3. side lunge
BACK: 1.ladder 2 ladder 3. ladder
if waiting for turn hold a static squat
A Different Look At The 12 Days Of Christmas
1 Deadlift 275/185, 225/135, 185/95
2 wall walk
3 hspu
4 hang clean 115/75, 105/65, 95/55, 85/45
5 pull ups
6 burpee box jumps 24/20, 20/12
7 S2OH 115/75, 105/65, 95/55, 85/45
8 kb swing 53/35, 44/26
9 k2E
10 wall ball shot 20/14, 14/10
11 Ball slam 30/20/10
12 Front Squat 115/75, 105/65, 95/55, 85/45
2 wall walk
3 hspu
4 hang clean 115/75, 105/65, 95/55, 85/45
5 pull ups
6 burpee box jumps 24/20, 20/12
7 S2OH 115/75, 105/65, 95/55, 85/45
8 kb swing 53/35, 44/26
9 k2E
10 wall ball shot 20/14, 14/10
11 Ball slam 30/20/10
12 Front Squat 115/75, 105/65, 95/55, 85/45
