Warm-up

Strength:

Every 90sec x 24min (4 sets)

Station 1 – Squeeze Chest Press x 10 reps @ 3030
Station 2 – Band-Resisted Straight-Arm Lat Pulldown x 15 reps @ 2020
Station 3 – Double Kettlebell or Dumbbell Push Press x 10 reps + ISO Overhead Hold for remainder of 60sec
Station 4 – Weighted Wall Sit x 30-45sec

Conditioning:

Sprint Work:

6 sets for times

250m Row

Rest 1:1