0:00-15:00 General Warm-up

15:00-20:00 Transition to Workout

20:00-55:00 Workout

55:00-60:00 Cool-down

WARM-UP:

3 Rounds

20sec Bar Hang from Rig

30sec Plank

40sec Wall Sit

Workout:

12 Days of Christmas:

100m Run

2 Deadlifts @225/155

3 Lateral Bar Burpees

4 Toes to Bar

5 KB Swings @53/35

6 Box Jumps @24/20”

7 Wall Balls @20/14

8 OH DB Lunges @50/35

9 Hand Release Push-ups

10 Alt. DB Snatch @50/35

11 KB Goblet Squats @53/35

12 Bar Muscle-ups

*Pace: Get after it and have some fun!

Beginner: 135/95, Sit-ups, 26/18, 16/12”, 10/8, 25/15, 12 Ring Rows/12 Bench Dips

Scaled: 185/125, Hanging Knee Raises, 35/26, 20/16”, 14/10, 35/20, 12 Pull-ups/12 Dips