Warm-up

Strength:

3 sets

1-1-2 Dumbbell Bench Press x 6 reps

Rest 30sec

Strict Horizontal Ring Rows* x 8 reps

Rest 30sec

*These can be very difficult depending on your setup. Make them as tough as possible while still maintaining very strict mechanics (no kipsies!)

Conditioning:

Every Minute on the Minute x 20min

1- 10 Burpees to 6in Target

2- 12 Double Kettlebell Sumo Deadlifts*

3- 50 Double-unders or 30 Crossovers

4- 15/12 Calorie Row  

5- Rest  

*Start on different stations with a partner that’s using the same weight.