Warm up:
Your choice
Strength:
10/8/6/4/2 reps of Pull ups weighted. 0/10/12/18/25Kg
then KB rows 4 Rounds of 8 reps each arm 30Kg
Workout:
Perform in the order of 12 Days of Xmas song 1 snatch 2 thrusters 3 front squats 4 push press 5 hang power cleans 6 deadlifts 7 burpees 8 box jumps 9 kb swings 10 kb goblet lunges 11 slam balls 12 med ball sit ups
45Kg barbell 28-32Kg KTB 7Kg slam ball 10Kg med ball
Níže máte jednu z možných verzí 12 Days of christmas song