Warm-up

Strength:

Every 90sec x 10 sets (5 each)

1) Dumbbell Front Rack Walking Lunges x 14-16 steps

2) Strict Handstand Push-ups x 6-8 reps

Conditioning:

500m Row

400m Run

30 Alternating Dumbbell Snatches

20 Ring Dip

10 Devil’s Press