12 Days of Xmas (Class Edition)

45 minute cap

(Comp/Fitness)

1 100m Run

2 Single Arm Devil Press (35/50)

3 Strict Pull Ups

4 Alternating DB Snatches (35/50)

5 Hand Release Push Ups

6 Box Jumps (20”/24”)

7 Toes to Bar

8 DB Push Press (35/50) (per arm)

9 Sit Ups

10 Jumping Lunges

11 Wallballs (14/20)

12 Burpees Over DB

(Bootcamp)

1 100m Run

2 Single Arm Devil Press

3 Ring Rows

4 Alternating DB Snatches

5 Hand Release Push Ups

6 Box Step Ups (20”)

7 Leg Raises

8 DB Push Press (per arm)

9 Sit Ups

10 Lunges

11 Wallballs

12 Burpees

use manageable weights and scales

Follow song format: 100m run, 2 Devil Press, 100m Run, 3 Strict Pull Ups, 2 Devil Press, 100m Run…etc