This strength and conditioning workout will work both your muscles and your cardio. Using compound moves (multi-joint) we'll hit all the major muscle groups, while also challenging our cardio. Perfect for any level and be sure to stick around until the end - especially if you've ever struggled with tennis elbow.

Day 1 of our 12 Days of Christmas Challenge.

Tools: a pair of heavy dumbbells and (1) moderate and light

4 x 40sec
Weighted squat & pulse
Row hold
Chest press hold
Squat jump to clean & press
Suitcase deadlift to calf raise

Pre-hab exercise - Wrist Extensions 2 x 12 reps

00:00 Introduction
01:31 Warm-up
05:29 Workout
24:24 Cool down
25:56 Forearm extensions
28:51 Stretches