Warm-up

Strength:

Push and Pulling Strength

Every Minute on the Minute x 9min
1- Dumbbell Bench Press x 5 reps @21X1
2- Tempo Push-Ups x 10 reps @1111
3- Banded Triceps Pushdowns x 20 reps
Rest 1min

Every Minute on the Minute x 9min
1- Strict Pull-ups x 6-8 reps
2- Alternating Dumbbell Hammer Curls x 16 reps
3- Straight Arm Banded Lat Pull-downs x 20 reps

Conditioning:

Every Minute on the Minute x 12min

1- 10 Russian Kettlebell Swings + 10 Goblet Hold Reverse Lunges

2- 10 Burpee to 6in Target*

3- Row/Bike/Ski x 60sec

4- Rest