home-gym-dumbbells copy

On the first round of Christmas your punishment will be...

...1 100 m Row

On the second round of Christmas your punishment will be...

...2 Manmakers (25 lb. Dumbbells) and 1 100 m Row

On the third round of Christmas your punishment will be...

...3 pull-ups, 2 Manmakers (25 lb. Dumbbells) and 1 100 m Row

On the fourth round of Christmas your punishment will be...

...4 push press (95 lbs.), 3 pull-ups, 2 Manmakers (25 lb. Dumbbells) and 1 100 m Row

On the fifth round of Christmas your punishment will be...

...5 push-up, 4 push press (95 lbs.), 3 pull-ups, 2 Manmakers (25 lb. Dumbbells) and 1 100 m Row

On the sixth round of Christmas your punishment will be...

...6 box jumps (24" box), 5 push-up, 4 push press (95 lbs.), 3 pull-ups, 2 Manmakers (25 lb. Dumbbells) and 1 100 m Row

On the seventh round of Christmas your punishment will be...

...7 burpees, 6 box jumps (24" box), 5 push-up, 4 push press (95 lbs.), 3 pull-ups, 2 Manmakers (25 lb. Dumbbells) and 1 100 m Row

On the eighth round of Christmas your punishment will be...

...8 weighted lunges, 7 burpees, 6 box jumps (24" box), 5 push-up, 4 push press (95 lbs.), 3 pull-ups, 2 Manmakers (25 lb. Dumbbells) and 1 100 m Row

On the ninth round of Christmas your punishment will be...

...9 KB swings (53 lb. KB), 8 weighted lunges, 7 burpees, 6 box jumps (24" box), 5 push-up, 4 push press (95 lbs.), 3 pull-ups, 2 Manmakers (25 lb. Dumbbells) and 1 100 m Row

On the tenth round of Christmas your punishment will be...

...10 floor wipers (95 lbs.), 9 KB swings (53 lb. KB), 8 weighted lunges, 7 burpees, 6 box jumps (24" box), 5 push-up, 4 push press (95 lbs.), 3 pull-ups, 2 Manmakers (25 lb. Dumbbells) and 1 100 m Row

On the eleventh round of Christmas your punishment will be...

...11 ball slams (20 lb. ball), 10 floor wipers (95 lbs.), 9 KB swings (53 lb. KB), 8 weighted lunges, 7 burpees, 6 box jumps (24" box), 5 push-up, 4 push press (95 lbs.), 3 pull-ups, 2 Manmakers (25 lb. Dumbbells) and 1 100 m Row

On the twelfth round of Christmas your punishment will be...

...12 thrusters (95 lbs.), 11 ball slams (20 lb. ball), 10 floor wipers (95 lbs.), 9 KB swings (53 lb. KB), 8 weighted lunges, 7 burpees, 6 box jumps (24" box), 5 push-up, 4 push press (95 lbs.), 3 pull-ups, 2 Manmakers (25 lb. Dumbbells) and 1 100 m Row

1 100 m Row

2 Manmakers (25 lb. Dumbbells)

3 pull-ups

4 push press (95 lbs.)

5 push-up

6 box jumps (24" box)

7 burpees

8 weighted lunges (25 lb. Dumbbells)

9 KB swings (53 lb. KB)

10 floor wipers (95 lbs.)

11 ball slams (20 lb. ball)

12 thrusters (95 lbs.)

This workout is courtesy of Pieter Vodden or @vodilated on Instagram.

Happy Holidays!

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