FIT
WARM UP
1:00 on machine 80%
10 PVC Pass Throughs
5/side Windmills
10 Behind the Neck Push Press
10 Hang Power Clean
10Ê Front Squats
10 Calf Raises + 10 Tuck Jumps
:30 Passive Hang + :30 Active Hang + 10 Beat Swings
WOD
12 Days of Christmas
1 DB Man Maker
2 Weighted Step Ups
3 Weighted Sit Ups (Plate)
4 Pull Ups / Muscle Ups
5 Toes To Bar
6 Pistols / Alternating Lunges
7 Strict HSPU / Pike Push Ups
8 Push Jerks
9 Hang Power Cleans
10 Front Squats
11 Cals
12 Burpee Box Jumps
D – choose
F – (35/25), 95/65
P (50/35), 135/95
COOL DOWN
10 Slow Pass Throughs
1:00/side Seated Twist
BURN
WARM UP
1:00 On Machine
10 Lunge And Reach
10 Inch Worms + Shoulder Tap
10 Bicep Curls+press
20 Alt Vups
SWEAT
12 Days of BURN
1 DB Man Maker
2 Weighted Step Ups
3 Weighted Sit Ups (Plate)
4 Ring Rows
5 Knee Ups Or Vups
6 Alternating Lunges
7 Push Ups
8 Push Press
9 Hang Power Cleans
10 Front Squats
11 Cals
12 Burpee Box Jumps
all done with DB or plate
