Warm-up

Strength:

Back Squat Every 2:30 x 12:30min (5 sets)

Set 1 – 5 x 65-70%
Set 2 – 3 x 70-75%
Set 3 – 1 x 75-80%
Set 4 – 1 x 85-90%
Set 5 – 1 x 90-95%

Conditioning: Score = 4 sets of # of lunges Rx+ Wear a vest (20/14+) for the whole workout and no dumbbells

4 sets of:

As Many Rounds and Reps in 3min of:

30/24 Calories Rowing OR 21/17 Calories Assault Bike

30 Air Squats

Max Reps Front Rack Dumbbell Reverse Lunges 35/20

Rest 1min

Finish:

Take 5min to work on grip strength.

Examples: Dead hang hold, heavy kettlebell farmer’s carry, hex dumbbell carry,pinch plate carry