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Description

Done like you sing the carol-1,2,1,3,2,1,4,3,2,1, etc. Note: Farmer walk reps are meters and bear crawl distance is 10 meters, running distance is 1200 meters


Exercises

Set 1: 1 round
Farmer's Walk
Weights: Heavy
Farmer's Walk
10 reps

Set 2: 1 round
Barbell Deadlifts
Barbell Deadlifts
2 reps
Farmer's Walk
Farmer's Walk
10 reps

Set 3: 1 round
Jack Jump Tucks
Jack Jump Tucks
3 reps
Barbell Deadlifts
Barbell Deadlifts
2 reps
Farmer's Walk
Farmer's Walk
10 reps

Set 4: 1 round
Pull-Ups
Pull-Ups
4 reps
Jack Jump Tucks
Jack Jump Tucks
3 reps
Barbell Deadlifts
Barbell Deadlifts
2 reps
Farmer's Walk
Farmer's Walk
10 reps

Set 5: 1 round
Kettlebell Swings
Kettlebell Swings
5 reps
Pull-Ups
Pull-Ups
4 reps
Jack Jump Tucks
Jack Jump Tucks
3 reps
Barbell Deadlifts
Barbell Deadlifts
2 reps
Farmer's Walk
Farmer's Walk
10 reps

Set 6: 1 round
Push-Ups
Push-Ups
6 reps
Kettlebell Swings
Kettlebell Swings
5 reps
Pull-Ups
Pull-Ups
4 reps
Jack Jump Tucks
Jack Jump Tucks
3 reps
Barbell Deadlifts
Barbell Deadlifts
2 reps
Farmer's Walk
Farmer's Walk
10 reps

Set 7: 1 round
Sit-Ups
Sit-Ups
7 reps
Push-Ups
Push-Ups
6 reps
Kettlebell Swings
Kettlebell Swings
5 reps
Pull-Ups
Pull-Ups
4 reps
Jack Jump Tucks
Jack Jump Tucks
3 reps
Barbell Deadlifts
Barbell Deadlifts
2 reps
Farmer's Walk
Farmer's Walk
10 reps

Set 8: 1 round
Burpees
Burpees
8 reps
Sit-Ups
Sit-Ups
7 reps
Push-Ups
Push-Ups
6 reps
Kettlebell Swings
Kettlebell Swings
5 reps
Pull-Ups
Pull-Ups
4 reps
Jack Jump Tucks
Jack Jump Tucks
3 reps
Barbell Deadlifts
Barbell Deadlifts
2 reps
Farmer's Walk
Farmer's Walk
10 reps

Set 9: 1 round
Lunges
Lunges
9 reps
Burpees
Burpees
8 reps
Sit-Ups
Sit-Ups
7 reps
Push-Ups
Push-Ups
6 reps
Kettlebell Swings
Kettlebell Swings
5 reps
Pull-Ups
Pull-Ups
4 reps
Jack Jump Tucks
Jack Jump Tucks
3 reps
Barbell Deadlifts
Barbell Deadlifts
2 reps
Farmer's Walk
Farmer's Walk
10 reps

Set 10: 1 round
Bear Crawls
Bear Crawls
10 seconds
Lunges
Lunges
9 reps
Burpees
Burpees
8 reps
Sit-Ups
Sit-Ups
7 reps
Push-Ups
Push-Ups
6 reps
Kettlebell Swings
Kettlebell Swings
5 reps
Pull-Ups
Pull-Ups
4 reps
Jack Jump Tucks
Jack Jump Tucks
3 reps
Barbell Deadlifts
Barbell Deadlifts
2 reps
Farmer's Walk
Farmer's Walk
10 reps

Set 11: 1 round
Squats
Squats
11 reps
Bear Crawls
Bear Crawls
10 seconds
Lunges
Lunges
9 reps
Burpees
Burpees
8 reps
Sit-Ups
Sit-Ups
7 reps
Push-Ups
Push-Ups
6 reps
Kettlebell Swings
Kettlebell Swings
5 reps
Pull-Ups
Pull-Ups
4 reps
Jack Jump Tucks
Jack Jump Tucks
3 reps
Barbell Deadlifts
Barbell Deadlifts
2 reps
Farmer's Walk
Farmer's Walk
10 reps

Set 12: 1 round
Running
Running
12 minutes
Squats
Squats
11 reps
Bear Crawls
Bear Crawls
10 seconds
Lunges
Lunges
9 reps
Burpees
Burpees
8 reps
Sit-Ups
Sit-Ups
7 reps
Push-Ups
Push-Ups
6 reps
Kettlebell Swings
Kettlebell Swings
5 reps
Pull-Ups
Pull-Ups
4 reps
Jack Jump Tucks
Jack Jump Tucks
3 reps
Barbell Deadlifts
Barbell Deadlifts
2 reps
Farmer's Walk
Farmer's Walk
10 reps


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