“Twelve Days of Primal Christmas”
Perform like the song (1, 2-1, 3-2-1, 4-3-2-1, etc.)
1x 200m Run
2x Deadlifts @ 315/185#
3x Strict HSPUs or Wall Walks
4x Strict Pull-ups
5x Sandbag Thrusters @ 80/40#
6x DB Snatch (each arm) @ 55/35#
7x Ball Slams @ 40/25#
9x Split Jumps (each leg)
11x KB Headcutters @ 50/35
12x KB TGUs @ 50/35
For time, 60 minute time cap
With big groups I like to get everyone outside for the warm-up.
Start slow and get more dynamic.
Toes-to-Bar. You can see how much flexibility is actually required to perform this movements. Range of motion should be shared somewhat equally between the shoulders, spine. and hips. A lack of flexibility in any of one of those requires and the other parts are asked to do more than they should
A closer look at contact.
5-sec eccentric to the floor. Chest makes contact first without the hips.
Ashley showing good technique.
Show up late and get the Primal Tri. Emily was a good sports and gave it a good go.
The top of the mountain. 12x TGU.