1 ROUND
100m Run
8 Alt. Step-Ups
8 Air Squats
8 Alt. DB Deadlifts
8 Single DB Strict Press
Into…
1-2 ROUNDS (Time Permitting)
5 DB Power Cleans
5 DB Front Squats
5 DB Push Press
5 DB Thrusters
5 Box Jumps
FOR TIME*
Day 1 - Deadlift (225/155)(155/95)
Day 2 - 200m Run (or Row)
Day 3 - DB Power Cleans (50/35)(35/20)
Day 4 - Jumping Pull-Ups
Day 5 - Box Jumps (24/20)
Day 6 - DB Front Squats
Day 7 - Toes to Bar
Day 8 - Alt. Jumping Lunges
Day 9 - DB Shoulder to Overhead
Day 10 - Single DB Sit-Ups**
Day 11 - No-Push-Up Renegade Rows***
Day 12 - DB Thrusters
*Workout flows just like the Holiday song...each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)...and so on.
**Hold DB across chest.
***1 Rep = Row R + Row L.
(Score is Time)
5:00 Foam Roll or Barbell Smash of Choice
(No Measure)