12 Days of Christmas

Squad Fitness Gardendale, Squad Fitness Homewood, Squad Fitness Huntsville, Squad Fitness Trussville – Squad Workout

Pre-Workout

15-20 Low back Ext

warm up 200 Row

15-20 low back ext

Warm-up

15 sec side plank up down R

15 sec hold R

15 sec side situp L

15 sec side plank up down L

15 sec hold L

15 sec side crunch R

2x

side situp or crunch https://www.youtube.com/watch?v=Rwrlconkv98

12 Days of Xmas (AMRAP – Rounds and Reps)

30 min amrap

12 -situps on bench w med ball press https://www.youtube.com/watch?v=hi7hQ_3HVnU

11 tricep dips https://www.youtube.com/watch?v=DcxMgoLamy0

10 curl hold 10 R+L=1 https://www.youtube.com/watch?v=aZcvQY_-09U

9 atomic pushups https://www.youtube.com/watch?v=oePv1FMqza0

8- band alligator chomp RL=1 https://www.youtube.com/watch?v=-uP9GaUyNrE

7- Goblet Squats – purple

6- box jumps (go high its only 6)

5 – pullups or barbell pullups with 1 sec hold

4- burppe to jumping lunge https://www.youtube.com/watch?v=igd9QiZvEMo

3- kb jump squats (3 sec pause at bottom over every rep) purple/blue

2- 20 kb RDL double red/ double black https://www.youtube.com/watch?v=dx6oSw0-sFU&t=36s

1- Sled run

Game

tag

circle chase