WEDNESDAY 12/24 X-MAS EVE

CHRISTMAS EVE

STRETCHING/ WARM UP

  • 2X30s TWISTED CROSS/SIDE + 8 KNIGHT TO HAMSTRING STRETCH/SIDE + 30s HALF SADDLE/SIDE

  • WARM UP ON ALL THE MOVEMENTS

CONDITIONING (INDIVIDUAL OR TEAMS OF 2)

12 DAYS OF DILIGENCE!!!

  • 1 - 100M RUN

  • 2 - KB GOBLET LUNGES 35/26 LBS (EACH LEG)

  • 3 - STRICT PULL UPS (JUMPING OPTIONAL)

  • 4 - DUAL DB DEVIL PRESS 30/20 LBS

  • 5 - WALL BALLS 20/14 LBS

  • 6 - ALT. DB SNATCH 50/35 LBS

  • 7 - PUSH UPS

  • 8 - WEIGHTED PLATE TURKISH SIT UPS 25/15 LBS

  • 9 - DUAL KB DEADLIFTS 53/35 LBS

  • 10 - BURPEES

  • 11 - DUAL DB CLEANS 30/20 LBS

  • 12 - HEAVY SANDBAG OR D-BALL BEAR HUG SQ (50-150 LBS)

peter nguyen