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12/23/23

Warm up:

  • 5 minute assault bike

  • 10 pass throughs

  • 10 inch worm push ups

  • 10 wall facing squats with a 2 sec pause

Then stretch drills as a group


Conditioning:

"12 days of Christmas"

For Time, adding one movement per round:

  • 1 Sumo Deadlift High-Pull (75/55 lb)

  • 2 Thrusters (75/55 lb)

  • 3 Push Presses (75/55 lb)

  • 4 Power Cleans (75/55 lb)

  • 5 Power Snatches (75/55 lb)

  • 6 Kettlebell Swings (53/35 lb)

  • 7 Pull-Ups

  • 8 Knees-to-Elbows

  • 9 Box Jumps (24/20 in)

  • 10 Double-Unders

  • 11 Burpees

  • 12 Overhead Walking Lunges (45/25 lb Plate)



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