Warm-up

Strength:

Deadlift

Every 30sec for 12 sets 1 @ 75% of 1RM

Conditioning:

Every Minute on the Minute x 20min

1- 12/9 Bike or 15/12 Row

2- 10 Alternating Dumbbell Snatches + 15 Air Squats

3- 200m Run

4- Rest