Christmas is Coming! Santa needs to get in shape

COP – In Cadence (the 12 Days of Christmas)

• X 12 – SSH
• X 12 – Windmill “An important stretching exercise”
• X 12 – Frankensteins
• X 12 – air chair overhead claps

The Thang –

• The Teddy Bear: Bearway to Heaven;
  1. Bear crawl suicides with descending burpees – start with 7
• Santa’s Sack: Time to load the sled! Sand Bag Carry – Using 50 lbs bag of play sand (3 bags)
  1. Separate to 3 groups
  2. One guy carries bag to other end and back; the rest do 15 x squat + 10 x lunges + 5 monkey humpers; Reset every time someone goes. Plank if you finish before he’s back.
  3. Rinse and Repeat x 3 carries by each member
• In order to get them down the chimney…Santa needed to Deconstruct the Burpees! The perfect exercise, broken down into pieces. Squats, then leg thrusts, then Merkins, then leg thrusts, then up. For example, do 12 squats, 12 leg thrusts, 12 Merkins, 12 leg thrusts, then up. Decrease reps by 1 each time
• COP – for time by Q
  • V-Ups
  • Situps
  • American Hammer

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