Total Body

4 rounds

  • 8 each db/kb s/l deadlift
  • 8 each db/kb bulgarian split
  • squat (foot on bench/box)
  • 12 db/mb hip thrust

*rest 1:30-2 min between rounds

5 rounds

  • 9 sdhp (115/75,95/65, 75/55)
  • 12 hang clean (115/75,95/65, 75/55)
  • 15 cal row/bike

cash-out (optional)

2-4 rounds

  • 10 total db front raise/lat. raise
  • 20 total db russian twist
  • 10 db kick backs
  • 20 total db russian twist

*If you can’t make the 12 days of christmas workout saturday, you have the option to do it as well.