Warm-up

Strength:

1a) L-seated Dumbbell Press x 6-8 reps

1b) Single Arm Kettlebell or Dumbbell Row x 6-8 reps each arm

Workout of the Day:

Against a 2:30 clock with 2:30 rest for 4 sets

15/12 Calorie Row

10 Lateral Burpee Over the Erg

Max Reps Reverse Lunges with Kettlebells or Dumbbells