Thursday December 20-Sunday December 23

Sunday December 23
Marathon Row (42,195m)


Saturday December 22
Partner "12 Days" Workout
+
AMRAP 10min
100m OH Walking Lunge +
30x GHD Sit Ups
Weight: 45lbs Bumper


Friday December 21
Two rounds of:
Run 400m +
10x Scap Push Ups +
10x Box Jumps +
30sec Handstand Hold +
10x Ring Rows
+
Double Under Practice/Warm Up
+
DB Push Press Warm Up
+
AMRAP 7min of:
20x DB Push Press +
40x Double Unders
Weight = 50lbs


Thursday December 20
EMOM 10min
odd) 10 calorie Assault Bike 
even) 10x Burpees 
+
3x5 Wall Squat +
3x10 Squat +
3x5 Goblet Squat 
+
Every 20sec for 10min
1x D-Ball Clean @ 150lbs
+
15,12,9 for time of: 
Front Squat @ 95lbs +
Lateral over bar Burpees
+
5min Sandbag Bear Hug Hold
Weight: 105lbs