"NCFIT 12 DAYS OF XMAS PERFORMANCE"
FOR TIME*
Day 1 - Ring Muscle-Up
Day 2 - 200m Run
Day 3 - DB Power Cleans @50/35
Day 4 - Pull-Ups
Day 5 - Box Jumps @75/61cm
Day 6 - DB Front Squats
Day 7 - Toes to Bar
Day 8 - Alt. Jumping Lunges
Day 9 - DB Shoulder to Overhead
Day 10 - Single DB Sit-Ups**
Day 11 - No-Push-Up Renegade Rows***
Day 12 - DB Thrusters

"NCFIT 12 DAYS OF XMAS FITNESS"
FOR TIME*
Day 1 - Strict Pull-Up / Jumping Pull-Up With Hold 5secs at top if possible.
Day 2 - 200m Run
Day 3 - DB Power Cleans @ moderate
Day 4 - Jumping Pull-Ups
Day 5 - Box Jumps
Day 6 - DB Front Squats
Day 7 - Knees to Chest
Day 8 - Alt. Jumping Lunges
Day 9 - DB Shoulder to Overhead
Day 10 - Single DB Sit-Ups**
Day 11 - No-Push-Up Renegade Rows***
Day 12 - DB Thrusters

Workout flows just like the Holiday song...each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3 reps) + Day 2 (2 reps) + Day 1 (1 rep)...and so on.
**Hold DB across chest.
**1 Rep = Row R + Row L.

• RPE 8
• Video: https://vimeo.com/893663256?share=copy