Use 90% of 15RM
A. Deadlift 2 x 20
Deadlift
– 2 sets of 20 reps @ 90%
Rest as needed
B.
For Time:
– 1 Deadlift @ 100/60 kg
– 2 Strict Pull-Ups
– 3 Single Arm Dumbbell Devils Presses
– 4 Handstand Push-Ups
– 5 Dumbbell One-Arm Overhead Walking Lunge Steps
– 6 Pistols
– 7 Burpees
– Handstand Walk 8 meters
– 9 Push-Ups
– 10 Calories of Assault Bike
– 11 Calories of Rowing
– 12 Muscle-Ups
To be performed just like the song, 12 days of christmas song
Ie; 1 DL, 1DL 2 St P/Us, 1DL 2 St P/Us 3 Devils PressesAdv – DL 150/ 90kg
HSW Options – 16 HS hip taps – 4 Wall Climbs
MU – Ring/ Bar. Options – Talk with Coach
