FIT
WARM UP
1:00 Cardio
10/side Shoulder Rotations
10 Push ups
20 Lunges
10/side DB Press
5/side DB Windmill
15 Jump Squats
STRENGTH
4 Sets
8 Dbl Db Rdl + Bent Over Row*
3 Bench Press
20 Banded Tricep Pull Downs
*stop the RDL just off the floor, do a bent over row and then stand up
Work up in weight for the bench press.
WOD
3x Each Round For Time
10 Lunge Lunge Jump Squats
20 Alt Db Snatch
25/21 Cals
–Rest 2 Between Rounds–
D – choose weight
F – 35/20
P – 50/35
COOL DOWN
1:00/side Hamstring Stretch
2:00 Childs Pose W Lat Variation
BURN
SWEAT
12 Days of Christmas
1. Manmaker
2. Front Squats
3. Burpee Box Jumps
4. Squat Cleans
5. Devils Press
6. Weighted Step Ups
7. Vups
8. Push Ups
9. Ring Rows
10. Calories
11. Hang Power Clean And Jerk
12. Lungester
