Jingle (dumb) bells :)

Warm up: 

10 cal row

10 air squats 

10 plank taps

10 step back lunges

*2 sets

Complex: 

2 step back lunges/side

4 squats

4 OH press (start strict then move to a push press when nesessary) 

*5 rounds with 45 sec rest between each set

 

Conditioning:

1000 m row

1:1 work to rest ratio (if it takes you 4 minutes to row 1000 meters then you get 4 minutes of rest) 

500 m row

1:1 work to rest

250 m row