12 Days for Christmas
1 - Row x 6/10 cal. or Bike x 5/8 cal.
2 - Lateral bound (Per side)
3 - Burpee
4 - DB hang-snatch (Per side)
5 - Deadball squat
6 - Sprinter skip (Per side)
7 - Hollow tucks
8 - KB swing
9 - Deadball Russian twist (Per side)
10 - Deadball slams
11 - Deadball pull-through (Per side)
12 - Deadball reverse lunges (Per side)
Conditioning Intervals - 3 sets of 4 rounds (60 sec. on / 60 sec. off): 1. Bike x 5/10 cal + Burpee to finish 3. Prowler row + push 3. Row x 5/10 cal + Push-up to plank to finish 4. DB Snatch x 6 p/s
Conditioning circuit - 3x5 min - Bike x 6/12 cal + DB Wide incline-row x 8-12 - Row x 6/12 cal + DB OHP x 8-15 - Sled Pull 2 u/b + DB Curl x 8-12 + Seated Plate twists x 12 p/s Aim to keep a continuou
