"12 Days of Christmas - It's Not Xmas, But It Sure Is Cold Enough To Be" (Athletic Conditioning - Morrison Y)

EQUIPMENT: 4-8 Riser Bench, Heavy DBs, Jump Rope, Gliders

WARM-UP:

2 Rounds -

*30 sec. x Right: Gliding Side Lunge

*30 sec. x Left: Gliding Side Lunge

*30 sec. x Gliding Plank Side Swipe R and L + Push-Up

"12 Days of Xmas" Count-Up Rounds
*Round 1 = 1 x Ex. #1
*Round 2 = Rnd. 1 + 2 x Ex. #2
*Round 3 = Rnd. 2 + 3 x Ex. #3
*all the way until: Round 12 = Rnd. 11 + 12 x Ex. #12

1) 
A: 100m Run there/ back (1/2 way to bandshell and back)

OR

B: 1 min. x Jump Rope (challenge: Double-Under - practice it!!!)

2) 2 x Man Maker

3) 3 x 3x DB Yoga Bum Glide to 3x Seated Shoulder Press

4) 4 ea. x Knee-Tuck Switching Lunge Jump

5) 5 ea. x Step-Back Lunge to Russian Step-Up (challenge: DBs in front rack) 

6) 6 x Hand-Release Burpee-Box Jump

7) 7 x Decline Push-Up (challenge: 90 Degree Hip-Hinge Push-Up)

8) 8 total x alt. DB Halo Lunge

9) 9 x Goblet Squat (Jump)

10) 10 x Hands-Glide to Push-Up - Glide In - DB Deadlift (challenge: 5 ea. Single-Leg)

11) 11 x Squat Clean

12) 12 x Spider Man Push-Up