Warm-up

Strength:

3 sets

Skater Squats x 8 each leg Use countermovement as needed.

Rest 30sec

Bent-Over Reverse Dumbbell Flies x 15 reps @2111

Rest 30sec

Alternating Dumbbell Hammer Curls x 20 reps (10/10)

Rest 30sec

Conditioning:

100 Double-unders

60 Russian Kettlebell Swings 53/35

40 Ab-mat Sit-ups

20 Kettlebell Snatch (10/10)

40 Ab-mat Sit-ups

60 Russian Kettlebell Swings

100 Double-unders