Warm-up

Skills and Strength:

Every Minute on the Minute x 12min

1- Rope Climb x 1-3 reps

2- Wall Walk* x 3-5 reps

3- Dumbbell/Kettlebell Walking Lunges** x 10-16 steps

*These should be for quality reps, not speed.

**Challenge yourself with the weight and/or variety of the lunge. Ex. Double overhead, one overhead/one front rack, double front rack. No farmer’s carry for this one.

Conditioning:

10 Devil’s Press

20 Farmer’s Hold Dumbbell Reverse Lunges

1000m Run

20 Farmer’s Hold Dumbbell Reverse Lunges

10 Devil’s Press

Rx 35/25

Rx+ 50/35