Complete: 12-12-10-10-8-8.

HB Back Squat (135/105)

DB Bench Press (55/35’s)

Burpee

Split Leg Lunge Jump RL=1

Single DB Push Press (35/25) RL=1

Bike or Row (cals)

Conventional Deadlift- Est. a 10RM or 5X8@RPE6.

*16 min cap.

Complete 4 sets on each. Rest 60-90 sec after set.

C1:

8X- KB Inclined Low Row

16X- DB Bicep Curl (25/15’s)

C2:

8X- Pause Lying Banded Hamstring Curl

16X- MB Squatted Side Step RL=1

EC: For time:

50X- Alt. DB Snatch (55/35) RL=2

Bench Press- 8X8@65% or RPE6.

*16 min cap.

Start on either circuit:

C1: 3 sets. Rest 90 sec after set.

8X- Inclined Tricep Kick-back (25/20’s)

AMRAP- Dropset DB Tricep Kick-back (15/10’s)

C2: EMOM for 8 Min:

Evens: Max Squats

Odds: Max Push-ups

“12 Days of Fitmas”

1X- Conventional Deadlift (315/265) (225/175)

2X- Pull-ups

3X- DB Thrusters (55/35’s)

4X- Burpees Over Bar

5X- Wall Ball (20/14)

6X- KB Swing (70/55)

7X- Dual DB Suitcase Row (55/35’s)

8X- Bike or Row (cals)

9X- TTB

10X- DB Bench Press (70/45’s)

11X- DB Front Squat (70/55’s)

12X- DB Lunges (70/55’s) RL=1