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12 Days of Christmas – Mettle Style

All Highlands Backblasts

December 23rd, 2019 By ponyboy

6 men escaped the clutches of the fart sack on a cold, rainy Monday for a 12-days of Christmas Kettle bell beat down.  After much pre-discussion from Barrister about joining the FIA workout under the HCE Portico, it was decided that Mettle would go on the road and meet at the Ridge Road Middle School portico.  After a delayed disclaimer was given, the Pax went to work.

Warm-a-Rama

 12 Days of Christmas (12 exercises, 12 Reps each)

  1. One Arm Clean (12 reps, both arms)
    • 1 Burpee
  2. KB Merkin – diamond or alternating (12 reps)
  3. KB Jump Squat (12 reps)
  4. One arm bent over row (12 reps)
    • 4 Burpees
  5. 1 arm squat press (12 reps each arm)
  6. Pull over – 12 reps
    • 6 Burpees
  7. Bridge 1 arm KB Press – inside (12 reps each arm)
  8. KB Plank Pull – 12 each arm
    • 8 Burpees
  9. Sumo Deadlift Pull (Raise up on toes) – 12 reps
  10. Curl => Overhead Press => Tricep Extension (12 Reps)
    • 10 Burpees
  11. Squat Step out (12 each leg)
  12. KB Swing (12)
    • 12 Burpees

Ski Jump – 45 Seconds

Festive Pyramid: (6, 5, 4, 3, 2, 1)

30 Seconds rest, Repeato counting down to 1

Apolo Ono’s x45 seconds

 Mary:

Moleskin:

Thanks for joining me this morning.  Always a pleasure to lead you guys.