Friday, December 22nd, 2017

JackedSanta.jpg

Conditioning

"The 12 Days of Bytown V.2.0"

Following the pattern : 1, 2-1, 3-2-1, 4-3-2-1, etc.

1 Sandbag/Stone Over Shoulder

2 Bar Muscle Ups/CTB

3 Push Press @ BW/.7BW

4 Hang Power Cleans @ BW/.7BW

5 Burpee Over Bar

6 Slam Balls

7 Dips

8 Kettlebell Swings 32/24

9 Handstand Push Ups

10 Deadlifts @ BW/.7BW

11 Toes to Bar/GHD Sit Up

12 Dumbbell Snatch*

For Time

*Use whatever dumbbell is the most challenging for you. 

 

Dan Shrum