Warmup: ROM, dynamic stretches, :30 each Jumping jacks, high knees, butt kicks
WOD: For time
As you go down the list, you also come back up.
1 HSPU
2 broad jumps
3 v-ups
4 jumping lunges
5 glute bridges
6 jumping knee tucks
7 push-ups
8 abmat sit-ups
9 inchworms
10 sprawls
11 dips
12 cossack squats
13 rower sit-ups
14 reverse lunges
15 pike push up
16 jumping jacks
17 air squats
18 mountain climbers
19 burpees
The workout is designed the same way as 12 days of Christmas. Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 19-18-17-16-14-13-12-11-10-9-8-7-6-5-4-3-2-1.
Cooldown: roll out and stretch
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