MONDAY: Tempo back-squats into a fun team workout. How many rounds can you get with lunges and rowing.
TUESDAY: Heavier clean and Jerks with a gymnastic pulling.
WEDNESDAY: single leg and arm work for strength. Then pure conditioning with running and wall balls.
THURSDAY: Progressing into dips and weighted pull-ups for the strength piece. Then a gassy workout in the bike.
FRIDAY: 12 days of Christmas has started. Let’s go!