November 30th

Warm – up

Band Stretch

Mobility

-2 min Rest-
“12 Days ”
1 200 Meter Run
2 Burpees
3 Dumbbell Thrusters (30/20 lbs)
4  Box Jumps (24″/20″)
5  Push-Ups
6 Pull-Ups
7 Kettlebell Swings (32/24 kg)
8 Single-Arm DB or KB Snatches (4 each arm)
9 Hang Knee Raises
10 Walking Lunges with Dumbbells
11 Ring Dips
12 Man-Makers