24 December

Training (1p)

"VITALITY 12 DAYS OF CHRISTMAS" WITH A PARTNER 1. 12/6 CAL ROW/BIKE SPRINT 2. DEADLIFTS (275/145) 3. BURPEE BOX JUMPS (30/24) 4. T2B 5. SYNCHRO BAR FACING BURPEES 6. U/B THRUSTERS 7. TNG CLEAN AND JERKS 8. HEAVY WALLBALLS 9. C2B/CHIN OVER PULLUPS 10. PARTNER PUSHUP + HAND TAPS 11. PLYO LUNGES TO TARGET 12. TRIPS REV BC (10 YARD TRIPS) *26:21 With Derick (Last Year was 32:10)
1. LOADING FOR RX (135/85) 2. IT FOLLOWS THE SONG. 1, THEN 2 AND 1, THEN 3, AND 2, AND 1, THEN 4,3,2,1 ETC. https://www.youtube.com/watch?v=UGtAa3klQNk 3. SCALE LOADING AS NEEDED. 4. DEADLIFTS ARE EITHER 275/145 OR 225/105 OR 185/85