Fitness

“12 Days of Christmas”

1: DB devil press

2: push-ups

3: DB thrusters 

4: hanging knee raise

5: DB hang power cleans 

6: pull-ups

7: DB push press

8: KB swings

9: calories rowed

10: box step-ups

11: wallballs

12: burpees

Performance

“12 Days of Christmas”

1: DB devil press

2: ring dips

3: thrusters 

4: toes to bar

5: hang power cleans 

6: pull-ups

7: shoulder to overhead

8: KB swings

9: box jumps – SD (24/20”)

10: calories rowed

11: wallballs (20/14)

12: burpees

RX+: 55/35 devil press, 115/75 barbell, 70/44 kettlebell

RX: 35/25 devil press, 95/65 barbell, 53/35 kettlebell

Scaled: 25/15 devil press, 75/45 barbell, 35/25 kettlebell

*Like the song “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.