Warm-up

Strength:

4 sets

8 Bulgarian Split Squats @3011 immediately followed by 10 Unweighted Dynamic Bulgarian Split Squats

Rest 45sec between legs

*Dumbbell farmer’s hold

Conditioning:

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

As Many Rounds and Reps as Possible in 12min of:

15/12 Row or Assault Bike

12 Front Rack Dumbbell Lunges

Rest 2min

As Many Rounds and Reps as Possible in 8min of:

12/8 Row or Assault Bike

6 Lateral Burpees Over the Erg