"12 Days of Christmas"

jacked santa.jpg

Pre Warm Up (Do this cold):

This is Optional

  • (R) Low Dragon (2 min)
  • (L) Low Dragon (2 min)
  • Rebound (30 sec)
  • Wrist Stretch (10 sec on/5 sec off x 5)
  • Toe Saddle (1 min)
  • (R) Saddle Archer (2 min)
  • (L) Saddle Archer (2 min)
  • (R) Low Dragon (1 min)
  • (L) Low Dragon (1 min)
  • (R) Pigeon Pose (2 min)
  • (L) Pigeon Pose (2 min)
  • Rebound (2-5 min)

Warm Up (NFT):

Determined by your trainer.

Met-Con (12 Days of Christmas):

  • 1 KB Deadlift (Heavy)
  • 2 Box Jumps (High)
  • 3 Hand Release Push Ups
  • 4 Pull Ups
  • 5 TTB/K2E/Knee Raise/Tuck Up
  • 6 Push Press (30/15)
  • 7 Air Squat
  • 8 Sit Up
  • 9 KB Swing (53/35)
  • 10 Wall Ball (20/14)
  • 11 Calorie Row
  • 12 oz beer OR Burpees
    * Do 1 rep, then 2 reps and 1 rep, then 3-2-1, and so on * 

Mobility (NFT):

Determined by your trainer.