Friday 12/24


“12 Days of Cuspis” – 2021 Dumbbell Edition

For Time:
1(00)m Row
2 Double Dumbbell Thrusters
3 Double Dumbbell Push Jerk
4 Double Dumbbell Front Squats
5 Double Dumbbell Hang Power Cleans
6 Double Dumbbell Deadlifts
7 Toes-to-Bar/Hanging Knee Raises
8 Slam Ball “Goblet” Reverse Lunges
9 Ball Slams
10 Pull-Ups
11 Lateral Burpees over Dumbbells
12 Double Devil’s Press

Suggested Weights
Dumbbells – (20/35lbs)
Slam Ball – (20/30lbs)

Perform the workout like the “12 Days of Christmas” song. In round 1 perform 1 x 100m Row. In round 2 perform 2 DB Thrusters and then 1 x 100m Row. In round 3 perform 3 DB Push Jerk, 2 DB Thrusters, and then 1 x 100m Row. Continue adding a new exercise each round. The final round starts with the 12 Devil’s Press and goes all the way back up the list and the workout ends with a 100m Row.

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