A) Warm Up
Row or Airdyne 5 min
1 min Lat banded distraction per side
1 min pec smash per side
1 min couch stretch per side
1 min Roll out Thoracic
Iron Scap Program
B) “12 Days of Christmas”
For time: (Start at 1, then go to 2 and down to 1, then 3-2-1, 4-3-2-1….until you complete all movements)
1 Muscle up
200 single Unders
3 Handstand push ups
4 Pull ups
5 Ring dips
6 Squats
7 Push ups
8 Burpees
9 Box jumps 24/20″
10 Wallballs 20/14 lbs
11 Deadlift 155/100 lbs
12 Push Press 155/100 lbs
