Warm-up

Strength: Every Minute on the Minute x 6min (3 sets)

1a) Double Kettlebell or Dumbbell Front Rack Walking Lunges x 14 steps

1b) Tempo Chin-ups x 4-6 reps @3111

Conditioning:

750m Row

750m Run

75 Double-unders

Then 3rds of

25 Ball Slams

25 Ab-mat Sit-ups