warm-up:

1round

  • 1 bear crawl
  • 10 iron cross
  • 1 bear crawl
  • 10 scorpion
  • 1 bear crawl

12 days of christmas - modified -

  • day 1 - 10 walking planks (ea)
  • day 2 - 20 db squat cleans
  • day 3 - 30 hollow rockers
  • day 4 - 40 kb sdl hp
  • day 5 - 50 burpees
  • day 6 - 60 american kb swings
  • day 7 - 70 leg raises
  • day 8 - 80 slam balls
  • day 9 - 90 mtn climbers
  • day 10 - 100 battle rope dbl slams
  • day 11 - 110 butterfly sit-ups
  • day 12 - 120 jump rope singles

mobility

  • lizard, pigeon
  • childs, cobra  
  • happy baby pose
  • low back

 

Comment