December 24, 2016

A. Warm Up

Run 400m loop
10 goblet squats 
10 kettlebell swings 
10 pushups
10 lunges 
10 ring rows or 5 pullups 

B. Done like the "12 Days Of Christmas" Song: 

RX+
1-100m Run
2-HandStand Pushups 
3- C2B Pull-Ups
4-Toes To Bar
5-Box Jumps @ 24/20
6-Burpees
7-Kettlebell Swings @ 24/16
8-Kettlebell Snatches (4/4) @ 24/16
9-Goblet Squats @ 24/16
10-Walking Lunges (Each Leg)
11-Wall-Balls @20/14
12 Cals On Assault Bike

RX
1-100m Run
2-Wall-Walks
3-Pull-Ups
4-Hanging Leg Raises
5-Box Jumps @ 24/20
6-Burpees
7-Kettlebell Swings @20/12
8-Kettlebell Snatches (4/4) @ 20/12
9-Goblet Squats @ 20/12
10-Walking Lunges (Each Leg)
11-Wall-Balls @16/12
12 Cals On Assault Bike

Scaled
1-100m Run
2-Pushups 
3-Ring Rows
4-Supine Toes To Bar
5-Box Step Ups @ 20"
6-Burpees
7-Kettlebell Swings 12/8kg
8-Kettlebell Snatches (4/4) @ 12/8kg
9-Air Squats
10-Walking Lunges (Each Leg)
11-Wall-Balls @14/8
12 Cals On Assault Bike

Run 400m loop
10 goblet squats 
10 kettlebell swings 
10 pushups
10 lunges 
10 ring rows or 5 pullups 

B. "Save the Neck for Me, Clark"