Warm-up

Strength:

Bench Press 3-3-3

Conditioning:

Every 90sec x 27min (3 sets) of:
Station 1 – Alternating Front-Racked Reverse Kettlebell/Dumbbell Lunges x 16-20 reps
Station 2 – Alternating Single-Arm Dumbbell Press x 6 reps each arm @2111
Station 3 – Pulsing Kettlebell Sumo Squats x 8 reps
Station 4 – Supinated-Grip Bent-Over Barbell Row x 8 reps @2111
Station 5 – Banded Triceps Extensions x 25 reps @1010
Station 6 – Side Plank x 30sec each side