Warm-up

Strength:

Every 90sec x 27min (3 sets):
Station 1 – Heavy Kettlebell Farmer’s Carry x 60sec
Station 2 – Squeeze Chest Press x 10 reps @3030
Station 3 – Ball Slams x 20 reps
Station 4 – Hanging Knee Raises x 15 reps @ 2111
Station 5 – Biceps Curls x 12 reps @3011
Station 6 – Weighted Ab-mat SIt-Ups x 45-60sec

Conditioning Test:

500m Row

This is an ALL-out effort. Nothing left in the tank when you are done!