December 23, 2022 – Fitness

FITNESS 

Warm-Up.

Three sets of:
Ring row x 10 reps
Dip Support Hold (on rings or bars) x 30 seconds
Dumbbell Romanian Deadlift x 10 reps

Followed by…

Two sets of:
Dumbbell Goblet Squat x 10 reps
Dumbbell Waiter’s Carry x 50 ft per arm
Kip Swing x 10 reps

Then…

A.

A little holiday treat, Invictus style. Perform the movements to the tune of “12 Days of Christmas”

1 – 100 Meter Run
2 – Burpee Box Jump-Overs
3 – Push-Ups
4 – Toes to Bar
5 – Burpees
6 – Dumbbell Grounds to Overhead
7 – Push-ups
8 – Jumping Lunges
9 – Kettlebell Swings
10 – Shoulder to Overhead
11 – Goblet Squats
12 – Pull-Ups

Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100 Meter Run
2 – 2 Burpee Box Jump-Overs; 100 Meter Run
3 – 3 Push-Ups; 2 Burpee Box Jump-Overs; 100 Meter Run
4 – 4 Toes to Bar; 3 Push-Ups; 2 Burpee Box Jump-Overs; 100 Meter Run
. . . and so on.