Friday 23rd December

Perform the workout like the song - 1, 2-1, 3-2-1, 4-3-2-1 etc all the way up to 12-11-10-9-8-7-6-5-4-3-2-1

1 = bar muscle up

2 = thrusters @ 50/35kg

3 = burpee box overs @ 24/20"

4 = overhead squats @ 50/35kg

5 = chest to bar pull ups

6 = power cleans @ 50/35kg

7 = toes to bar

8 = wall balls @ 9/6kg to 10/9'

9 = KB swings @ 24/16kg

10 = assault bike calories

11 = lateral burpees

12 = front rack lunge steps @ 50/35kg