Warm-up

Strength: Every 2:30 for 3 sets

Front Rack Reverse Alternating Barbell Lunges @2011 x 16 reps (total)

Conditioning:

500m Row

Then,

50 Sumo Deadlift High Pull with kettlebell Rx 53/35 Rx+ 70/53

50 Ab Mat Sit-ups

50 Russian Kettlebell Swings

50 Straight Leg Lifts

Finish: 3 sets

Single Leg Calf Raises @3011 x 15 each

Single Arm Kettlebell Row @3011 x 8 each