Workout of the Day
Warm up
2 minutes of Cardio10 Scorpions front and back
10 Figure 4 Squats/ leg
10 step ups
Bear Crawl
Step Step Swoops
Over-Unders
Dynamic Side Shuffle
Banded 7s
Hip Halos
- Start prepping ALL these movements.
Gymnastics movements first, Light weight lifting moves next,
then the Heavy bar.
12 days of Christmas
For Time, Performed just like the song is sung.1 Clean & Jerk 225/155
2 Ring Muscle Ups
3 Box Jumps 36/30
4 Hang Squat Snatches 115/75
5 Burpees over the Bar
6 Alt. Pistols
7 Push Press 115/75
8 Toes To Bar
9 Wall Balls 20/14
10 Chest to Bar Pull ups
11 Handstand Push ups
12 Front Squats 225/155