LIFT 122416

LIFT

Saturday, 24Dec16

Warm-up 2 rounds

Warm-up 2 rounds of 40 seconds each:

• Air Squats
• Rear Lunges
• Lateral Lunges
• PVC Pass-overs
• Push-up to Toe Tap
• Groiners w/T-Stab
• Crab Reaches
• 1:30 minute Jump Rope

Muscle Santa

NLP’s 12 Days of Christmas Partner Ladder

Start at the top. Do the first exercise, then the 2nd exercise + the first and so on… til you complete the ladder.

On the first day of Christmas my trainer said to me…

• 1-A Freaking Heavy Dead-lift
• 2-DB Man-makers
• 3-Barbell Snatches
• 4-Jumping Pull-ups
• 5-DB Thrusters
• 6-Jumping Box Jumps
• 7-Shooting Wall Balls
• 8-Dbl KB Cleans
• 9-Clapping Push-ups
• 10-Burpees Burping
• 11-Balls are Slamming
• 12-Bells are Swinging

You must perform these exercises just like we sing the song, i.e. On the first day of Christmas my trainer said to me, a freaking heavy dead-lift. On the second day of Christmas my trainer said to me, do two dumbbells man-makers, and a freaking heavy dead-lift.  On the third day of Christmas my trainer said to me a freaking heavy dead-lift, do two dumbbell man-makers, three barbell snatches… and so on.