Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
10 min AMRAP
1 min easy row
5 Deadlifts (empty bar)
5 Hang Squat Cleans (empty Bar)
5 Strict Pull Ups or 10 Ring rows
5 V-ups (each side)
5 Birddogs (each side)
**2. Workout Prep**
* This workout will take a while to go over and set up. Use this time to allow the class for proper set up and have athletes warm up with each movement as they prepare.
” 12 Days of Christmas “
12 Days of Christmas
1 Rope Climb
2 Squat Cleans (155/105)
3 Muscle Ups
4 Burpee over Bar
5 Deadlifts (155/105)
6 Handstand Push Ups
7 Toes to bar
8 Wall Ball (20/14)
9 Box Get Over (48”/40”)
10 Back Rack Lunges (155/105)
11 Chest to Bar
12 Thruster (155/105)
