Unloaded
50 1-DB Squats (S: OHS) – L: 25/15; Spl: 35/25; S: 50/35
Run 400m or Row/Ski 500/400m or Bike 1100/900m
50 Abmat Situps
Run 400m or Row/Ski 500/400m or Bike 1100/900m
50 1-DB Squats (S: OHS)
-rest 4min, then:
(12-Days of Christmas style:)
Run 200m or Row/Ski 250/200m or Bike 600/400m
4 1-DB Hang Clean & Jerk
6 Burpees
8 Hanging Leg Raises (Spl/S: T2B)
10 Air Squats
12 Wall Balls 20/14
14 Cal Row/Bike/Ski
*Total cap = 30min.