Fitness
A) Shoulder Press: L0 - 4 x 8-10 reps @ 20X0.
L1 - 5 x 4-5 reps @ 20X0.
B) “12 Days of Christmas”
Performed as per the song
1 Thrusters
2 KB Cleans (1 each arm)
3 Deadlifts
4 Toes 2 Bar / Knees to Chest
5 Burpees (singing aloud)
6 Lateral Hops over DB/KBs
7 American Swings
8 Ring Rows
9 Jump Squats
10 Sit Ups
11 Press Ups
12 Power Lunges
Performance
A) Shoulder Press: 5 x 4-5 reps @ 20X0.
Rest 90 secs
B) “12 Days of Christmas”
Performed as per the song
1 Thruster (60/40kg)
2 Power Cleans (60/40kg)
3 Deadlifts (60/40kg)
4 Toes 2 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: 23/12/14, 23/12/13, 24/12/12
A) Shoulder Press: L0 - 4 x 8-10 reps @ 20X0.
L1 - 5 x 4-5 reps @ 20X0.
B) “12 Days of Christmas”
Performed as per the song
1 Thrusters
2 KB Cleans (1 each arm)
3 Deadlifts
4 Toes 2 Bar / Knees to Chest
5 Burpees (singing aloud)
6 Lateral Hops over DB/KBs
7 American Swings
8 Ring Rows
9 Jump Squats
10 Sit Ups
11 Press Ups
12 Power Lunges
Performance
A) Shoulder Press: 5 x 4-5 reps @ 20X0.
Rest 90 secs
B) “12 Days of Christmas”
Performed as per the song
1 Thruster (60/40kg)
2 Power Cleans (60/40kg)
3 Deadlifts (60/40kg)
4 Toes 2 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: 23/12/14, 23/12/13, 24/12/12
