Warm-Up
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-100m Bumper Plate Finger Hold Walk
Stretch
Light jog
2 Rounds
-15 Dips
-15 Sit-ups
-15 Hanging Leg Raises
-100m Bumper Plate Finger Hold Walk
Conditioning
"12 Days of Christmas"
- 1 Hundred meter sprint
- 2 Squats
- 3 Shoulder to Overhead
"12 Days of Christmas"
- 1 Hundred meter sprint
- 2 Squats
- 3 Shoulder to Overhead
- 4 V-Ups
- 5 Hang Power Cleans
- 6 Box Jumps (24/20)
- 7 Front Squats
- 8 Lateral Burpees
- 9 Deadlifts
- 10 Walking Lunges
- 11 Wallball Shots (20/14)
- 12 Pull-Ups
Athletes will use 1 bar for the entire workout. RX'd is 135/95
The workout is performed just like the song is sang: (1); (2,1); (3,2,1); (4,3,2,1); etc...
There is a non-negotiable 30 minute cut-off on this workout.
Athletes will use 1 bar for the entire workout. RX'd is 135/95
The workout is performed just like the song is sang: (1); (2,1); (3,2,1); (4,3,2,1); etc...
There is a non-negotiable 30 minute cut-off on this workout.
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