FIT
WARM-UP
1:00 Row/Bike
5e Bull Dogs
10 Push-Ups
10 Scap Push-Ups
:30 Passive Hang
10 Beat Swings
10 Goodmornings
10 Shoulder Rolls
10 Hang Muscle Cleans
10/side Step-Ups
10 Burpees
FIT
12 Days Of Christmas
1 DB Man Maker
2 DBL DB Snatch
3 Weighted Sit Ups (Plate)
4 Pull Ups / Muscle Ups
5 Toes To Bar
6 Pistols
7 Strict HSPU
8 Push Jerks
9 Hang Power Cleans
10 Front Squats
11 Cals
12 Burpee Box Jumps
D – Choose Weights
F – 95/65, 35s/20s
P – 135/95, 50s/35s
COOL DOWN
Passive Stretching
BURN
WARM-UP
:30 Jumping Jacks
:30 Hollow Hold
:30 Push-Ups
:30 Air Squats
:30 Plank
:30 Step-Ups
x3
BURN
Death By Burpee (12 Mins)
If You Time Out Then Max Cals
EMOM 15:00
1. Hollow Hold
2. Slam Ball Twist To Box
3. Slam Ball Deadbugs
