Warm-up
Strength:
Every Minute on the Minute x 12min
1- Dumbbell Bench Press x 8-10 reps
2- Strict Pull-ups x 6-8 reps
3- Double Kettlebell Sumo Deadlift x 8-10 reps
Conditioning:
As Many Rounds and Reps as Possible in 15min of:
300m Run, Row, Ski
30 Russian Kettlebell Swings
25 Sit-ups Anchored to Kettlebell
20 Sumo Deadlift High Pull with Kettlebell