Workout of the Day
“12 Days of Christmas”
for time
1 jumping squat
2 jumping alternating lunge
3 goblet squats
4 dumbbell snatch
5 push-ups
6 one arm alternating devil press
7 burpees
8 weighted step ups
9 sit-ups with a dumbbell
10 drag rope double unders
11 one arm dumbbell thruster
12 one arm overhead walking lunge
30 minute time cap.
You’ll complete this workout in the same way the “12 days of Christmas” song goes. Starting with one jumping squat, then 2 jumping lunges and one jumping squat etc. Your last round will start at 12 one arm overhead lunge steps with your dumbbell and end with 1 jumping squat. Choose one dumbbell that you can use for all of the weighted movements.
standard: 30/20 lb.
rx: 50/35 lb.
sport: 65/45 lb.