Friday 23rd December 2016

Fitness
​A) 3 – 4 Sets
Ring Support Hold x 30 – 60s
Front Rack Single Arm KB Carry x 90ft each arm
B) “12 Days of Christmas” – 30 min cap
Performed as per the song
1 Thruster (60/40kg)
2 Front Squats (60/40kg)
3 Deadlifts (60/40kg)
4 Toes to Bar
5 Burpees (singing aloud)
6 Lateral Bar Hops
7 American Swings (32/24kg)
8 Pull Ups
9 Jump Squats
10 Sit Ups
11 Press Ups
12 Power Lunges
Scale to Banded Pull Ups, Knee Press Ups

Performance
​A) As Fitness
B) “12 Days of Christmas” – 30 min cap
Performed as per the song
1 Thruster (60/40kg)
2 Power Cleans (60/40kg)
3 Deadlifts (60/40kg)
4 Toes to Bar
5 Burpees (singing aloud)
6 Lateral Bar Hops
7 American Swings (32/24kg)
8 Pull Ups
9 Jump Squats
10 Sit Ups
11 Press Ups
12 Power Lunges 
Compare: 23/12/15, 23/12/14, 23/12/13