Warm-up

Conditioning:

Against a 4min clock for 4 sets:

500/400m Row

6 Single Arm Alternating Devil’s Press

Max Reps Single Dumbbell Box Step Overs

Rest 2min

Rx 35/25

Rx+ 50/35

Strength Accessory:

3 sets

30-45sec L-sit or Knee Tuck Hold on Boxes

20 Single Arm Dumbbell Overhead Walking Lunges (10 each arm)

30sec Side Plank Reach Thrus (each side)