Warm-up

Strength:

3 sets

1a) Dumbbell Walking Lunges *x 20 steps

1b) Strict Pull-ups x 8-10 reps**

*Two dumbbells, but you have 3 options in terms of how you hold them. The idea is to challenge yourself with both the variation AND the load. Double overhead, one overhead/one front rack, double front rack.

**These do not need to be unbroken. Make them difficult and break into 2-3 sets.

Conditioning:

3rds for reps

1min Dumbbell Thrusters Rx 35/25 Rx+ 50/35

1min Double-unders

1min Alternating Dumbbell Snatches

1min Box Jump Overs 24/20

1min Rest