[ The Year of the Lord’s Favor ] The Spirit of the Sovereign Lord is on me, because the Lord has anointed me to proclaim good news to the poor. He has sent me to bind up the brokenhearted, to proclaim freedom for the captives and release from darkness for the prisoners.
For time:
12 Days of Christmas
1 Rope climb
2 50 meter shuttle run (25 meters down and 25 meters back = 1 rep)
3 Sandbag, d-ball, stone clean (150lbs/100lbs, if this equipment is not available perform a hang power clean)
4 Push jerks
5 Front squats
6 Deadlifts
7 Bar facing burpees
8 Pull-ups
9 Walking lunges/leg
10cal Row
11 Kettlebell swings (70lbs/53lbs)
12 Ring muscle ups
*155lbs/105lbs is prescribed load for all barbell movements.
