Muscle Endurance

12 Days of Christmas (40 min Cap)

• 1 – Med-Ball Over Shoulder (100/80)
• 2 – Dips
• 3 – burpees
• 4 – pull-ups
• 5 – Wall Balls (20/14)
• 6 – Assault Bike
• 7 – Push-ups
• 8 – Lunges
• 9 – Sit-up
• 10 -Air Squats
• 11 – Kettle Bell Swings (53/35)
• 12 – Box Step-ups

Workout

Fitness Poker (minimum 20 mins)

• Hearts = Front Squats at 135lbs
• Diamonds = Ring Dips
• Spades = Push Press at 135lb
• Clubs = Pendlay Rows at 135lb
• Joker = 50 weighted sit-ups at 25lbs

The card value equals the number of reps. Face cards are equal to 10 reps while Aces equal 11 reps.