A. 5 sets of:

A1. Strict Press x2

A2. sup. Bent Over Row x3

B. Every minute, on the minute, for 15 minutes:

Minute 1 – Row 200/150 Meters or 15/10 Calories of Assault Bike

Minute 2 – Handstand Push-Ups x 10 reps

Minute 3 – Double-Unders x 40 reps

16.30 Weightlifting

Weihnachtsstunde :) - meine Version.

A. Front squat

A.1 Establish your daily 2RM.

A.2 Do five additional sets of five reps at 90%.

A.3 Drop down to 70% and do one rep-out set. Go hard, it’s not a beauty contest.

B. 2 RM TNG Power Clean

C. 1RM Bench Press