Warm-up

Strength:

Every 45sec x 10 sets

Deadlift x 1 rep @80%

Conditioning:

Every Minute on the Minute x 20min

1- 10 Heavy Sandbag Squats + Bearhug Hold in Remaining 45sec*

2- Ring Support Hold x 15sec, Rest 10sec, 15sec

3- 10 Dumbbell Deadlifts + Farmer’s Walk in Remaining 45sec*

4- 60sec Max Effort Bike Row, or Ski

5- Rest

*You will squat or deadlift 10 times, then bearhug the bag or farmer’s walk with the dumbbells until 45sec on the clock. You will have 15sec to transition.