A. Dynamic Stretches
B. “12 Days of Christmas”
(For time)
Clean & Jerk 170/245lbs
Dbell snatches 60/85lb
Burpee to target
Box jumps or step ups 20/24"
Wall balls 14/20lb
Toes to bar
Push ups
Goblet squats 60/85lb
Deadlifts 170/245lb
Handstand push ups
Dbell swings 60/85lb
Muscle ups
(Workouts flows as the “12 Days of Christmas” Song plays; 1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1)
C. Static stretches
A. Dynamic Stretches B. (3 rounds) 6 gym laps 12 dynamic standing close grip thoracic pass throughs 24 hollow rocks C. (As many rounds as...
A. Dynamic Stretches B. (8:00 clock) Even minutes : 45 second max: dbell bench 70s/50s Odd minutes: rest C. (8:00 clock) 0:00-3:00: 21...
A. Dynamic Stretches B. (3 rounds) 1:00 pvc front rack box stretch 1:00 max lateral line hop overs C. “Partner” As many reps as possible...
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