Warm-up

Strength:

Every 2min x 10min 16 Dumbbell* Walking Lunge Steps

*Hold one dumbbell in the front rack position and the other in farmer’s carry, switch after 8 steps.

Conditioning:

1000m Run

50 Single Dumbbell Box Step Overs 50/35 24/20in

30 Toes to Bar (Hanging Knee Raises 35/25lbs)

Time Cap 14min