Warm-up

Strength: 3 sets

Bulgarian Split Squats x 8 reps @3011 + 8 Unweighted Dynamic Jumping Bulgarian Squats

Rest 60sec then switch legs. Rest 90sec between sets.

Conditioning:

Every Minute on the Minute x 18min

1- 5 Dumbbell Lungsters

2- 10 Dumbbell Power Clean

3- Bike 12/8 Ca or Row 15/12 Cal

Rx 35/25 Rx+ 50/35