Warmup: ROM, dynamic stretches, 30 seconds of high knees, butt kicks, jumping jacks WOD: “12 Days of Christmas”Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 more »

Warmup: ROM, dynamic stretches, 30 seconds of high knees, butt kicks, jumping jacks WOD: “12 Days of Christmas” Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of more »

Warmup: ROM, dynamic stretches, 30 seconds of high knees, butt kicks, jumping jacks WOD: “12 Days of Christmas” Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of more »

Warmup: ROM, dynamic stretches, banded good mornings Strength: Deadlift Warmup: 5/5/3 @ 40/50/60% Work: 5/5/5+ @ 65/75/85% 1RM WOD: 12 Days of Christmas, performed like the song 1 Deadlift 225/185# 2 Burpees 3 Pull ups 4 Push ups 5 Toes to bar 6 Shoulder to overhead 95/65# 7 Box Jumps 8 Lunges 9 Sit ups more »