Warm-up

Strength:

Every Minute on the Minute x 8min

1- Dumbbell Front Rack Walking Lunges x 20 steps

2- Ring Dips x 8-10 reps or Ring Dip Negatives @30A1

Conditioning:

2-person team. You go, I go on rounds

3rds each

15/12 Calorie Row

10 Dumbbell Burpee Deadlifts 35/25

3rds each

15/12 Calorie Row

10 Lateral Burpees Over the Erg