<p>1. Movement Prep/Activation and Increasing Heart Rate<br />10 min AMRAP<br />1 min easy row<br />5 Deadlifts (empty bar)<br />5 Hang Squat Cleans (empty Bar)<br />5 Strict Pull Ups or 10 Ring rows<br />5 V-ups (each side)<br />5 Birddogs (each side)<br /><br />2. Workout Prep<br />This workout will take a while to go over and set up. Use this time to allow the class for proper set up and have athletes warm up with each movement as they prepare.</p>

<p><strong>12 Days of Christmas</strong><br /> </p><p>Freedom (RX’d)</p><p>12 Days of Christmas<br />1 Rope Climb<br />2 Squat Cleans (155/105)<br />3 Muscle Ups<br />4 Burpee over Bar<br />5 Deadlifts (155/105)<br />6 Handstand Push Ups<br />7 Toes to bar<br />8 Wall Ball (20/14)<br />9 Box Get Over (48”/40”)<br />10 Back Rack Lunges (155/105)<br />11 Chest to Bar<br />12 Thruster (155/105)<br /> </p><p> </p><p>Target time: 25-30 minutes<br />Time cap: 45 minutes</p>

<p>Mobility with Kelly Starrett</p>

<p>1:00 Barbell Quad Smash (each side)<br />1:00 Couch Stretch (each side)<br />1:00 Trap Smash (each side)</p>