Warm-up

Strength: Every Minute on the Minute x 8min (4sets)

1- Front Rack Dumbbell Walking Lunges x 12-14 steps

2- Choice of: L-sit, Hollow Hold, Plank Hold, or Handstand Hold

Conditioning:

1000/800m Row Buy-in

14 Single Arm Alternating Devil’s Press

28 Single Dumbbell Reverse Alternating Lunges

42 Single Dumbbell Box Step Overs 24/20

Rx 35/25

Rx+ 50/35