| WOD 1: |
| 15 min CAP |
| 1 Burpee Tuck Jump |
| 2 KB SDHP |
| 3 Double KB Deadlifts |
| 4 Double KB Shoulder to Overhead |
| 5 Inch Worms (with push-up) |
| 6 Up Down- Broad Jumps (Jump Back and Forth in place) |
| 7 Sit-ups |
| 8 Plank KB Drag |
| 9 American KB Swings |
| 10 Goblet Lunges |
| Treat this like the 12 days of christmas workout! |
| 1 then 2,1 then 3,2,1… |
| WOD 2: Partner |
| 8 min EMOM- Work :50 of each minute, Rest :10 |
| 1) Partner 1: Jump rope, Partner 2: Sandbag Bear Hug |
| 2) Switch |
| 3) Same as minute one |
| 4) Switch |
| 5) Partner 1: Lateral Raises, Partner 2: Bicep Curls |
| 6) Switch |
| 7) Same as minute 5 |
| 8) Switch |