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