Monday - 12/24/2018

Warm Up:

10 Cal Assault Bike
10 Cal Row
10 Burpees
10 Goblet Squats
10 KB Swings or DB Snatch
5/arm KB Press or 5 DB Push Press
Review KB Wall Ball
Review DB Devil’s Press

“12 Days of Christmas - 2018”

Rx:
For TOTAL Time - in the format of the song
1 Reverse Burpee
2 Burpees
3 KB Goblet Squats (44/26)
4 HR Push-ups
5 Double KB Deadlifts (44s/26s)
6 Cal Row
7 Sit-ups
8 KB Reverse Lunges (44s/26s)
9 Box Jumps (20/16)
10 KB Swings (44/26)
11 Cal Assault Bike
12 KB Wall Ball (44/26)

Performance:
For TOTAL Time - in the format of the song
1 DB Devil's Press (50s/35s)
2 DB Snatch, alt. (50/35)
3 DB Squats (50s/35s)
4 DB Push-ups
5 DB Burpee Deadlifts (50s/35s)
6 DB Push Press (50s/35s)
7 DB Anchored Sit-ups
8 DB Reverse Lunges (50s/35s)
9 Box Jumps (24/20)
10 SA DB Hang Clean & Jerk (50/35)
11 Cal Assault Bike
12 DB Thrusters (50s/35s)