Warm-up

Strength:

3 sets

Bulgarian Split Squats x 8 reps each leg.

Rest 45saec between legs

Hold dumbbells, farmer’s style.

Conditioning:

No Rx today. You should have 30sec rest each set so adjust the reps accordingly.

Every 90sec x 18min (3 sets) of:
Station 1 – 5 Dumbbell Burpee Deadlifts + Front Rack Reverse Lunges in remaining 60sec
Station 2 – 5 Renegade Rows* + Plank Hold on Dumbbells in remaining 60sec
Station 3 – 30 Double-unders + 10 Alternating Dumbbell Snatches  
Station 4 – 15/12 Calorie Row or Ski  

*Row, Push-up, Row = 1 rep.

Do not do: row, push-up, row, push-up, row, push-up, etc…