Warm-up

Strength:

Every 90sec x 24min (4 sets) of:
Station 1 – Double Kettlebell Front Squat x 6 reps @3131
Station 2 – Strict Chin-ups x 6-8 reps + Hollow Hold for remainder of 60sec
Station 3 – Box Step-Ups with Farmer’s Carry x 16-20 reps
Station 4 – Tempo Push-ups x 15 reps @1111

Conditioning:

4 sets of 400m Run

Rest 1min between sets.