THURSDAY 22 December 2022

Warm-up

1x

15 Air Squat

15 Push-up

15 Sit-ups

15 Ring rows

15 Step-ups

15 KB Deadlift

15 KB Swing

15 Ball Slams

2x (bar)

10 Hang Power Clean

10 Push press

10 Front Squat

Workout

“12 Days of Christmas”

Movements (see below for full workout):

1 Thruster

2 Push Press

3 Front Squat

4 Hang clean

5 Power Snatch

6 Pull-ups

7 K2E

8 KB Swing

9 Ball-slams

10 Wall-balls

11 Burpees 2 Plate

12 Alt OH Plate Lunges (L+R =1)

Bar: 35/25

KB: 24/16

Plate: 20/15

Ball 15/10

Like the song “12 Days of Christmas” complete each movement in ascending order then work back down to 1, adding one exercise per round.