Mi-Interval

Warm-Up
General Dynamic & Mobility 

Activation 
Drill the movements of the workout 

Workout - "12 Post Days of Christmas"

• 30 minute time cap - perform exercise 1, then 1,2 then, then 1,2,3, ....

1 - 2 Run Laps or 100m Row
2 -  KB Cleans
3 - Deadlifts 
4 - Pull-Up or Chin-Ups
5 - Wall Balls
6 - KB Plank Push to Pulls
7 - Box Jumps
8 - Lateral Lunges 
9 - Hollow Rocks
10 - KBS
11 - Burpee over Bar
12 - Man Makers