12 Pains of Christmas
1 push jerk (95#/55#)
2 shoulder presses
3 push presses
4 knees to elbows
5 burpees
6 dead hang pullups
7 sumo deadlift high pulls
8 wall balls (20#)
9 ring dips
10 thrusters
11 v-ups
12 box jumps
starting with the push jerk, complete assigned reps for each exercise and the ones above it. e.g.:
1 push jerk
2 shoulder presses, 1 push jerk
3 push presses, 2 shoulder presses, 1 push jerk
4 KTEs, 3 push presses, 2 shoulder presses, 1 push jerk
... and so on
1 push jerk (95#/55#)
2 shoulder presses
3 push presses
4 knees to elbows
5 burpees
6 dead hang pullups
7 sumo deadlift high pulls
8 wall balls (20#)
9 ring dips
10 thrusters
11 v-ups
12 box jumps
starting with the push jerk, complete assigned reps for each exercise and the ones above it. e.g.:
1 push jerk
2 shoulder presses, 1 push jerk
3 push presses, 2 shoulder presses, 1 push jerk
4 KTEs, 3 push presses, 2 shoulder presses, 1 push jerk
... and so on
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