December 21st, 2016

Shoulder Prep (Theraband or Crossover)
Foam Roll Lats, Pecs, Upper Back (1 Minute each)
PVC Weighted Pass Throughs
Side Lying DB External Rotation x 10/side
Single Leg RDL by feel
Jefferson Curl by feel

*This workout is to be performed in the style of “The 12 Days of Christmas:”
1 – 25 Double Unders
2 – Power Snatches (155/105 lb.)
3 – Muscle Ups
4 – Alternating Pistols
5 – Burpees
6 – Toes to Bar or Abmat Situps
7 – Pull-ups
8 – Box Jumps (30/24″)
9 – Kettlebell Swings (32/24 kg)
10 – Handstand Push-ups
11 – Clean & Jerks (155/105 lbs)
12 – Man-Makers (50/35 lb DBs)



  1. 42:38 – did snatches and clean and jerks at 93#, and subbed ring dips for the muscle ups rather than doing them with the bands only because the class needed the rings too…also did some of the handstand push ups without plates on the side of the abmat because I kept failing them and was getting frustrated. probably should have just sucked it up and done them with the plates. other than that, pretty happy with the workout. MERRY CHRISTMAS ERRRRBODYYYY



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