Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe.
Part 1
2 Rounds
10 Push ups
10 squats
10 back ext
Part 2
"12 Days of Christmas"
12 Jumping Squats, 75 lb (weight on back) or kettlebell in front
11 Weighted Walking Lunges in place, 75 lbs (weight on back) or kettlebell in front
10 Jump ropes
9 Burpee Box Jumps
8 Hanging knee raises
7 Pull-ups
6 Sumo Deadlift High Pulls, 75 lbs or kettlebell highpull
5 Deadlifts, 75 lbs or kettlebell deadlift
4 Power Cleans, 75 lbs or kettlebell swing
3 Push Press, 75 lbs
2 Thrusters, 75 lbs
Run 200M (0.12mi), or row 250M or bike hard 1 min
Complete this like the song, start off with 1 run, then do 2 thrusters and one run, then do 3 push press 2 thrusters and one run, then do 4 power cleans 3 push press 2 thrusters and a run...
You can use a barbell or dumbells for this. I put 75 lbs down as something to not go over if you are using a barbell. You can also pace out a distance and run it shuttle style or around the bathrooms at 89. I also put a barbell stream and a kettlebell stream. Choose one or the other.
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