Dec 23/16
![](https://static.wixstatic.com/media/adbb04_1fe52b4017864dc690bba9dbeb2d1b8e~mv2.jpg/v1/fill/w_78,h_41,al_c,q_80,usm_0.66_1.00_0.01,blur_2,enc_auto/adbb04_1fe52b4017864dc690bba9dbeb2d1b8e~mv2.jpg)
KCF’s 12 DAYS OF Christmas!!!
1 MU (bar or ring)/strict C2B or pullup
Sub: 1 Wall Walk (no bands on the rig today)
2 KB Swing (55/70)
3 Strict ring dips
4 BJ (30/36)
5 Med ball cleans (16/20)
6 Pistols
7 HSPU
8 KB Snatch (35/55)
9 Burpees
10 – per leg – OH stationary lunge (35/45)
11 T2B
12 GHD
** this workout is performed just like the song is sung: the rep scheme is 1, then 2/1, then 3/2/1, then 4/3/2/1...continuing on until you end with 12 down to 1 reps **