Warm-up

Strength:

Every 2:30min x 10min (4 sets)

Front Rack Dumbbell Walking Lunges x 16 reps

Conditioning:

500/400m Row

30 Russian Kettlebell Swings 53/35

30 Kettlebell Goblet Squats

30 V-ups

30 Single Arm Overhead Dumbbell Walking Lunges 35/25