WARMUP / STRETCHES 10 min

12 DAYS OF CHRISTMAS AT THE BAR 95/65 GYM CLASS / 135/95 QUALIFIER

1 deadlift

2 hang power cleans

3 front squat

4 clean and jerks

5 back squats

6 push press

7 thrusters

8 squat cleans

9 push jerks

10 hang power snatch

11 overhead squats

12 sdhp

Thise of you who want a rest day feel free to come and stretch it out !

‘Rest day stretching

Upper Body

1. Puppy Pose: 1 Minute 

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2. Shoulder to Floor: 1 Minute Each Side 

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3. Wrist Stretches: 1 Minute 

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Lower Body

1. Couch Stretch: 2 Minutes Each Side 

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2. Pigeon Pose: 2 Minutes Each Side 

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3. Butterfly: 90 Seconds  

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4. Pike: 1 Minute 

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5. Straddle: 1 Minute 

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6. Kneeling Split: 1 Minute 

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