Warm-up

Strength 1:

Every 2:30 x 3 sets

10 Back Rack Reverse Lunges immediately followed by 10 Back Squats

Strength 2:

Every Minute on the Minute x 10min:

1- Strict Pull-ups x 6-8 reps

2- Standing Dumbbell French Press x 10-12 reps

Finish:

Every Minute on the Minute x 8min:
5 Burpees + 10 Heavy Russian Kettlebell Swings