Warm-up

Strength:

3 sets

1a) Front Rack Alternating Reverse Lunges x 12 reps

1b) Strict Pull-ups x 8 reps

Conditioning:

1000/800m Row

Then 3rds of:

20 Ball Slams 25/15

20 Lunges* holding ball

10 Burpee Box Jump Overs 24/20

*Any way you want