Holiday Workout

Part 1 Bench Press Build to Heavy Set of 5 Part 2 AMRAP 9 DB Push-ups [On the 0:00]:  20 DB Bent Over Rows [On the 1:30]:  20 Core Movement [On the 3:00]:  20 DB Bent Over Rows [On the 4:30]:  20 Core Movement [On the 6:00]:  20 DB Bent Over Rows [On the 7:30]:  20 Core Movement

Part 1 On the Min x 6 (3 Sets) Min 1:  20m Power Skips for Distance Min 2:  20m Power Skips for Height Part 2 Deadlift Build to Heavy Set of 5 Part 3 For Time 75 Hang Clean & Jerks/ DB Time Cap: 8 mins

On the 2:00 x 15 Sets [Sets 1-4-7-10-13] 10 Strict Pull-ups Bike/Row/Ski in Remaining Time [Sets 2-5-8-11-14] 30 Sit-ups Bike/Row/Ski in Remaining Time [Sets 3-6-9-12-15] 100m Farmer’s Carry Bike/Row/Ski in Remaining Time

Part 1 3 Rounds 30 Wallballs/Push Press/Front Squat 10 Box Jumps/Burpees Over Wallball 500m Row/Bike/Ski Time Cap: 15 mins Part 2 4-5 Supersets 15 DB Cuban Press 30 Secs DB Overhead Hold 60 Secs Rest

AMRAP 30 30 Alt Unweighted Lunges 30 Alt Plank Pull Across 30 KB Overhead Swing 30 Weighted Sit Up/Other Core