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 - 20 mins - switch stations every 2.5 mins: - Row x 12/17/22 cal. - 3 rounds: Push-ups x 10/15 reps (BW/Band-assisted) + BW squats x 10/15 - Bike x 10/14/22 cal. / Street run - 3 rounds:
Chin-up variation - Ring pull-ups 10 sec. ecc. only pull-ups x 1-3 or - Band-assisted/BW/ Weighted 10 sec. ecc. only pull-ups x 2-3 Cossack squat variation: Band-assisted > Landmine > DB Mobility - 3
