Warm-up

Strength:

Front Rack Reverse Alternating Lunges @2011 3×12

Rest 2min between sets

Conditioning:

No Rx today. Time to work on some skills and awkward movements. You should have at least 15sec of rest each minute.

Every Minute on the Minute x 16min

1- Devils Press x 5-7 reps

2- Dumbbell Lunges x 10-14 reps

3- Rope Climb x 1-3 reps

4- Sandbag Squats or Sandbag Over Shoulder x 5-12 reps