Warm-up

Strength:

4 sets

Dumbbell Box Step-ups x 12 total reps

Rest 60sec

Single Leg Romanian Deadlift x 8 each leg Slow and Controlled

Rest 60sec

Conditioning:

As Many Rounds and Reps as Possible in 3min of:

10 Reverse Alternating Dumbbell Lunges

12 Dumbbell Deadlifts

14 Toes to Bar

16 Box Jumps 24/20 *Step-down only

Rest 1min and repeat for a total of FOUR rounds.

Pick up where you left off.

Score is total rounds and reps after the 4 sets.

Lunges are farmer’s hold.

Rx 35/25

Rx+50/35