12 Days of Christmas

12 Days of Christmas:

1 Cluster (185/125)

2 Muscle Ups

3 Box Jumps (40/30)

4 Barbell Front Rack Lunge (185/125)

5 Handstand Push Ups

6 Deadlift (185/125)

7 Toes To Bar

8 Strict Pull Up

9 Kettlebell Swings (70/53)

10 Burpees

11 Back Squat (185/125)

12 Assault Bike Calories (sub 12 cal row or 200 meter run)

Goal: Just get it done

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Optional Accessory:

Isometric Work:

4 Rounds

:20 sec Single Arm Farmers Carry Hold (right) (53/35)

:20 sec Single Arm OH Hold (right)

:20 sec Single Arm Farmers Carry Hold (left)

:20 sec Single Arm OH Hold (left)

Goal: Complete movements back to back and try to complete all 4 rounds without putting the weight down

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