Warmup
Dynamic Athletic Movement

3x
5 pull-ups
10 down dog push-ups
20 yd bear crawl

Conditioning
12 Days of Christmas (45 minute limit)

Exercises are performed in cumulative rounds, just like the bizarre song about game birds and dancing lords and ladies: 1 Deadlift; then 2 hspu’s – 1 Deadlift; then 3 Burpees – 2 hspu’s – 1 Deadlift; etc.

1 Deadlift (185/135)
2 Handstand Push-ups
3 Burpees
4 Toes to Bar
5 Ball Slams
6 Jumping Lunges
7 Kettlebell Swing (32/24)
8 Push-ups
9 Thrusters (105/75 OR 2×20/2×14)
10 Pull-ups
11 Box Jumps
12 Sandbag Getups

Rx is as written above. Modifications will be given on an individual basis.