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2 Round:
–1min Bike/Row/Ski Erg
–5ea Walking Samson Lunge
–10ea Lying Leg Swing
–5 Roll Over V Sit
–5ea Single Arm KB Swing
–10 Scap Pull Up
1 Christmas Power Snatch (95# / 65#)
2 Ring dips
3 Burpees
4 Pull-ups
5 Toes-2-Bar
6 Push-ups
7 Air-Squats
8 Jumping Lunges (each jump = 1)
9 Box Jumps (20″ for Men & Women)
10 10′ Wall-Balls (20# / 14#)
11 KBS (53# / 36#)
12 Thrusters (95# / 65#)
–2min per side Elevated Pigeon Stretch
–1min per side Banded Lat Stretch
–2min per side Elevated Pigeon Stretch
–1min per side Banded Lat Stretch
