Strength:
Bench press
Find 3RM max.
Start with low weight and add slowly with 3 reps each set until failure
5 Strict Chin Ups between each set
Metcon:
12 days of Christmas for fun:
1 Body weight or max clean and jerk
2 Deadlift
3 Box jumps
4 Inch Worms
5 Pull ups
6 Walking lunges w/ plate
7 Burpees
8 Kettlebell swings
9 Single arm dumbbell or kettlebell snatch
10 Air squats
11 Ring dips
12 Cartwheels
Merry Christmas everyone!!!
