Metcon
“12 Days of Christmas”
1 HSPU
2 OHS (95,65)
3 Snatch (95,65)
4 Snatch Grip Dead Lifts (95,65)
5 Box Jumps (24,20)
6 K2E
7 Burpees
8 Kettlebell Swings (55,35)
9 Ring Dips
10 Walking Lunges (L+R=1)
11 Sit Ups
12 oz Beer or Ball Slams
Complete the workout, like the song. Round one is one HSPU. Round 2 is 2 OHS then 1 HSPU. Round 3 is 3 Snatches, 2 OHS, 1 HSPU. Etc……
Last complete 12.24.16
Intent: Have fun and enjoy the community.
$ Out
Band Volume Accumulation:
50 Banded Hammer Curls
100 Single arm banded pushdowns (50 each)
10s Banded Pallof Iso Hold on each side after each set of Hammer Curls/Pushdowns
50 Banded Hammer Curls
100 Single arm banded pushdowns (50 each)
10s Banded Pallof Iso Hold on each side after each set of Hammer Curls/Pushdowns