THURSDAY

THURSDAY 23rd DECEMBER 

MOBILITY AND MAINTENANCE 

S1. Full Body Dynamic Warmup 


CONDITIONING (FOR TIME)

“12 DAYS OF CHRISTMAS”

1 Sumo Deadlift High-Pull 

2 Thrusters 

3 Push Press 

4 Power Cleans 

5 Power Snatches 

6 Kettlebell Swings 

7 Pull-Ups 

8 Knees-to-Elbows

9 Wall Balls 

10 DB Snatch 

11 Burpees

12 Overhead Walking Lunges (20/10kg Plate)


Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.


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