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WARM-UP
1) Assault Bike, 2-minutes forward/backward
2) Banded Pull Apart Series & Lat Pull Down
3) Scap Pull-Ups & Kipping
4) Bar Warm-Up (for exercises included in the workout)
ACTIVE MOBILITY
1) Barbell Pec & Trap Smash
2) Lat Smash & Stretch
3) Calf & Plantar Surface Smash
4) Hamstring Smash & Stretch
WOD “12 Days of Christmas”: Perform the following for time, adding 1 exercise each round; start the round with the newly added exercise (EX: 1 Sumo DL HP, then 2 Thrusters + 1 Sumo DL HP, then 3 Push Press + 2 Thrusters + 1 Sumo DL HP....etc):
1 Sumo Deadlift High Pull (75/55)
2 Thrusters (75/55)
3 Push Press (75/55)
4 Power Cleans (75/55)
5 Power Snatches (75/55)
6 American KB Swings (53/35)
7 Pull-Ups
8 KTE’s
9 Box Jumps
10 Double Unders
11 Push-Ups
12 OHS (75/55)
COOL DOWN
1) 200m Recovery Walk
2) V Stretch (2-3 minutes relaxed hold)
3) Extra Core: 5 rounds of 20s Hollow Hold + 20s ME reps V Ups + 20s Rest
4) Individual Mobility (5-10 minutes of foam rolling, soft tissue work & stretching)