Workout recycled from POW 12/6/23 but additional glute and core work was added to make up for the additional 15 mins. Reason “PLUS” was added to Beatdown title.

Disclaimer, Warm-Up & explanation – 6 min

Santa’s Workshop

Equipment: Pax brings Mat & Dumbbells, Q brings Kettle bells or sandbags (can use heavy dumbbells in place of KBs/Sand bags)

The Thang:

Stations: 2.5 min AMRAP each round, 30 secs rest then rotate (Even numbered rounds are done on mat)

Total time: 30 min

1. Loading the sleigh: carry sandbags from 1 side to other
2. Making toys: 10 Hammer Curls & 10 front wood choppers
3. Ice skate: skater down & back
4. Down the chimney: 1 Burpee, 10 Hallelujahs
5. Bounding roof tops: jump squat bounds down & back
6. Hand out present: front jack
7. Reindeer prancing: high knees down & back
8. Grinch crawl – bear crawl down & back a length of mat
9. Sneaky Grinch – side shuffle down & back
10. Christmas star – 10 Star Jumps, 10 plank Jacks

Mat work:

Glutes: 6 min

1. Hydrants x 30 sec each leg
2. Kickbacks x 30 sec each leg
3. Rainbows x 30 sec each leg

Repeat 2-3 times

Core: 6 min

1. Hollow Rock x 30 sec
2. Bicycles x 30 sec
3. LBCs x 30 sec

Repeat 2-3 times

Stretch/COT/Name oRama: 8 min