OVERVIEW
12 Days of Christmas!!! Performed just like the song (1, 2-1, 3-2-1, 4-3-2-1, etc), we’ll work through 12 different movements until we’ve “sang” the whole song. Take your pick between barbell or dumbbell(s). The goal will be to complete each verse unbroken, pausing only slightly to adjust between movements when necessary. Pace yourself - this one’s sure to jingle your bells!
WARM-UP
Mobility/Activation
Foam roll quads
Foam roll hips
PVC shoulders x 10 ea
Spidermans x 5 ea
Warmup
Empty bar circuit x 2 rounds
Good morning x 5
Back squats x 5
Strict press x 5
Front squat x 5
Muscle snatch x 5
OH squat x 5
WOD
12 Days of Christmas:
1 OH squat
2 Power snatch
3 Front rack lunges (each)
4 Thrusters
5 Squat cleans
6 Push jerks
7 Back squats
8 Push press
9 Front squats
10 Power cleans
11 Over bar burpees
12 SDHP
COOL DOWN
Quad roll
Hamstring roll
Banded shoulder stretch
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