Warm Up: Get warm (quick quick)
Auxiliary: Wall touch/BGBS/Swings
Strength: Work to a heavy DL then 1 max effort set @ 95%
Conditioning: 12 Days of Christmas 20 min cap.
3 Push Press
4 Power Cleans
5 Power Snatches
6 Kettlebell Swings
7 Pull Ups
9 Box Jumps
10 Double Unders
12 OH walking Lungs with plate
Warm Up: Joints-Animal Walks-Medball fun
Auxiliary: Upside down is always fun. Let's work the progression. Pencil, Straddle, Pike, Tuck.
Strength: Work on a strength you have not been training during the last cycle.
Conditioning: With a Partner You go I go!
50 Box Jump
40 Goblet Squats
30 RIng Rows
20 High Five Burpees.
10 Sit Ups