211217

12 DAYS OF CHRISTMAS WORKOUT

Good evening Root Down. I wish each of you well and excited for tomorrow’s workout…

NOTE: If for any reason the times tomorrow do not work within your schedule, please feel free to come to the gym on your own. The workout will be posted on the board. Also, please remember to bring a toy for the Rott Down Toy Drive. We will be donating all gifts through the Toys for Tots organization.

Class Times tomorrow: 10am and 4pm

If you need information on door code, text me at 706 768 7049. And, leave me ample time to respond. Merry Christmas to each of you!

211217

MetCon

“Twelve Days of Christmas”

To be completed in sets and reps similar to the song we all know and love…

Can be done solo or with a partner

1 - Sumo Deadlift High Pull (75/55)

2 - Thusters

3 - Push Press

4 - Power Cleans

5 - Power Snatches

6 - Kettlebell Swings (44/35)

7 - Pull-ups/Ring Rows

8 - High Knee Raises

9 - Box Jumps (24/20)

10 - Double Unders/30 Singles

11 - Burpees

12 - Overhead Lunge Steps..Plate (45/35)

Example:

1 - Sumo Deadlift High Pull (75/55)

Then,

2 - Thusters

1 - Sumo Deadlift High Pull (75/55)

Then,

3 - Push Press

2 - Thusters

1 - Sumo Deadlift High Pull (75/55)

Etc.

Have fun! Score will be total time in MetCon. See you all tomorrow! DOWORK!