Warm-up:
25x each with a PVC/broomstick:
Shoulder dislocates
Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings
“12 DAYS OF CHRISTMAS”
For Time
1 200 mt Run/250 mt Row
2 Front Squat #35/25
3 Thrusters #35/25
4 Power Cleans #35/25
5 Power Snatches #35/25
6 Pull Ups
7 Wall Ball #9/6
8 Toe to Bar
9 Box Jumps #60/50
10 Double Unders
11 Burpees
12 Overhead Walking Lunges #35/25
Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.