Warm-up

Strength:

4 sets

1a) Barbell Front Rack Reverse Alternating Lunges @2111 x 12 reps

1b) Squeeze Chest Press x 6 reps @3131

1c) Horizontal Ring Row @2012 x 6-8 reps

Conditioning:

1000m Run

40 Alternating Hang Dumbbell Snatches

400m Run

40 Single Arm Dumbbell Walking Lunges Steps (20 L arm/20 R arm)

Rx 35/25

Rx+ 50/35