Dec 22/17


KCF’s 12 DAYS OF XMAS

** no bands on the rig today **

1 MU - bar or ring

2 HSPU - strict or deficit if you can

3 strict ring dip

4 Box jumps (24/30)

5 med ball clean

6 C2B

7 KB Swing (55/70)

8 DB Snatch (35/50)

9 burpees

10 Pistols (total)

11 T2B

12 push-ups

KCF’s Scaled 12 DAYS OF XMAS

** no bands on the rig today **

1 Wall Walk

2 Seated DB press

3 Bench Dip

4 Box Jump

5 Med ball clean

6 Pull-ups or banded pull apart

7 KB Swing

8 DB Snatch

9 Burpees

10 Stationary Lunge (10 per leg)

11 Hanging knee raise

12 Push-ups

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