Warm-up

Strength:

Front Squat

3×10 @ 60,65,70%

Conditioning:

50 Double-unders

40 Dumbbell Front Rack Reverse Alternating Lunges

50 Double-unders

40 Dumbbell Front Squats

50 Double-unders

40 Dumbbell Reverse Alternating Lunges (Farmer’s hold)

50 Double-unders

Rx 35/25 Rx+ 50/35

Finish:

Dumbbell Floor Complex

3 sets

20 Dumbbell Tate Press

20 Dumbbell Skull Crushers

20 Dumbbell Floor Press

Rest 60sec