0:00-7:00

1) GENERAL WARM-UP:

Coach’s choice (general stretches, increase core temperature and heart rate)

7:00-10:00

Transition and Explanation of Specific Warm-up

10:00-15:00

2) SPECIFIC WARM-UP: 3 rounds

30 seconds x Wall Sit

20 x Shoulder Taps

10 x Lying Straight Leg Raises

15:00-20:00

Explanation and Set-up for next section

20:00-46:00

4) MetCon:

Partner 6 Rounds For Time:

*at home version at the bottom if needed because of weather

30 x Air Squats

30/24 x Push-ups

30 x Sit-ups

30 x Ring Rows

--Cash-out after 6 rounds--

80/56 x Calorie Assault Bike

*split reps as needed with parnter, breath and move workout to get a good sweat in, but not wreck you for the fun workout tomorrow...12 Days of Christmas

*Pace: Aggressive: 20:00, Solid: 23:00, Limit: 26:00

Scaled: hands elevated/knee push-ups

Rx: Hand Release push-ups

Rx+: Diamond Push-ups

AT HOME VERSION:

6 Rounds For Time:

20 x Air Squats

20/14 x Push-ups

20 x Sit-ups

20 x Sprawls (VIDEO)

46:00-53:00

Clean up/scores on board

53:00-60:00

5) COOL-DOWN: 3 Rounds

Foam Roll and Stretch in that order