Friday

12 DAYS OF CHRISTMAS

1 Rope Climb (Leg Less)

2 Power Snatches - 60/40kg

3 Bar Muscle ups

4 Front Squats - 60/40kg

5 Handstand Push ups

6 Box Jump Overs - 24/20"

7 Sit ups

8 Wall Ball Shots - 20lb - 11'/14lb - 10'

9 Cal Assault Bike

10 Shoulder to Overhead - 60/40kg

11 Pull ups (Strict)

12 Squat Cleans - 60/40kg

*Complete the workout like the 12 days of Christmas song.

*The first round is just the Rope Climb.

*On the second round complete the 2 Snatches, then the Rope Climb.

*On the third round complete the 3 Muscle ups, then the 2 Snatches, then the Rope Climb.

*On the fourth round complete the 4 Front Squats, then the 3 Muscle ups, then the 2 Snatches, then the Rope Climb.

etc, etc.