Enjoy the holiday

Final Test Dead Hang Challenge

“12 DAYS WORKOUT”
FOR TIME*
Day 1 – 100m Run
Day 2 – Devils Press
Day 3 – Burpees to a Plate
Day 4 – DB Push Press 
Day 5 – Toes to Bar
Day 6 – Hand Release Push-ups
Day 7 – Plate Ground to OH 
Day 8 – Wall Balls 
Day 9 – DB Deadlifts 
Day 10 – Walking Lunges
Day 11 – DB Thruster
Day 12 – Pull-Ups
*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.


PARTNER WORKOUT OPTION IN TEAMS OF 2…
AMRAP x 35 MINUTES* 
100m Run
2 Devils Press
3 Burpees to a Plate
4 DB Push Press 
5 Toes to Bar
6 Hand Release Push-ups
7 Plate Ground to OH 
8 Wall Balls 
9 DB Deadlifts 
10 Walking Lunges
11 DB Thruster
12 Pull-Ups
*P1 works while P2 rests. Split work as Needed. 100m Runs are completed together.

Every 4 mins for 12 mins do:
Min 1: 20 Dumbbell Bent Over Rows, pick load
Min 2: 15 Dumbbell Floor Press, pick load
Min 3: Wall Sit, 1 min

AMRAP 20
10 – 20 – 30 – 40 – 50….
Bike Cals 
Sit Ups

Add 10 reps each round

Strength Squad: Strict Press and Deadlift Supersets

Back Rack Split Squat 16-16-16-16


8 reps/side.

Keep weight Moderate across all sets.

Complete as many rounds as possible in 15 mins of:
10 Burpee Over Bars
15 Push Press
20 Back Rack Lunges

2 rounds for time of:
100 Assault Bike Calories
80 Dumbbell Step-ups, pick load
50 Box Jumps

Athlete Instructions
Complete in teams of 2. P1 works while P2 rests. Split work as needed. 

12 MIN EMOM

1 Snatch, pick load

Athlete Instructions
Option for Squat or Power. Start Light and build to Moderate-Heavy.

9-7-5 reps, for time of:
Pull Up or BMU
Burpee
Power Snatch

Other Options:
18/14/10 Ring Rows

3 rounds for quality of:
Kettlebell Suitcase Carry, pick load, 400 m
100 Jump Ropes
Bar Hang, 1 min
Run, 400 m
50 Sit-ups
Banded Plank Hold, 30 secs
Rest 1 min

Strength Squad: Bench and Squat Supersets