Friday GS&C
“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.