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)