Warm-up:

200m Run then 3rds of:

4 Tempo Push-up @1111

6 Ring Row

8 Overhead Plate Walking Lunges

Strength:

4 sets

1a) 1-1-2 Dumbbell Bench Press x 6 reps

1b) Single Arm Dumbbell/Kettlebell Row x 8 reps

Conditioning: N

Every Minute on the Minute for 20min:

1- 20 Hand Plank Plate Taps + 15 Air Squats or Plate Squats

2- 15 Plate Ground to Overhead

3- 8 Plate Cossack Squats + 10 Russian Twists with Plate

4- 60sec Max Effort Row, Bike or Ski

5- Rest