MONDAY 12-21-15

Warm-up:10min

  • Lowy Warm-up

http://youtu.be/WrcSydO3Mzk
--10ea Torso Rotations
--10ea Golf Swings
--10ea Straight Leg Swings
--10ea Butt Kicks
--10ea Side Leg Swings
--5ea Deep Lunge(think about splits)
--3ea 5-7secDown-Dog Jump to Squat
  (Stretch into bottom position of squat)
--3ea 5-7sec Knee/Ankle stretch
--5x UpDog/Inch Worm
--5x ea "Perfect" stretch
--10ea Over/Unders (palms up)
--10ea Over and Backs
--10ea Arm Circles Forward/Backward
--10 Jumping squats
  (sit low explode -- not piston reps)
--10ea Jumping Lunges

Metcon:45Min

  • 12 days of Christmas (Time)

1: 120m Run
2: 2 HSPU
3: 3 Deadlifts 135
4: 4 Burpees
5: 5 Pull-ups
6: 6 Hang Power Cleans 135
7: 7 Wallballs
8: 8 Sit-ups
9: 9 Front Squats 135
10: 10 T2B
11: 11 Push Press 135
12: 12 Muscle-ups

scale as needed.  Keep it to one bar though so find a weight that all movements are possible.