Warm-up:

200m Run then 2rds of:

5 Single Leg Romanian Deadlift w/ dumbbell

5 Ring Row @2112

Strength: Every Minute on the Minute x 8min

Even: Dumbbell Front Rack Walking Lunges x 16 steps

Odd: Strict Pull-ups x 6 reps

Conditioning:

Tabata

1) Russian Kettlebell Swings

2) Double-unders

3) Hollow Hold

4) Goblet Squat with kettlebell