Warm-up

Strength: Every Minute on the Minute x 12min

30sec of work and 30sec of rest for Max Reps

1) Dumbbell Front Rack Reverse Lunges

2) Renegade Rows

3) Tuck-ups or V-ups

Conditioning:

This is meant to be Fast! Nothing left in the tank after this one.

50/35 Calorie Assault Bike

40 Air Squat

300m Run

20 Lateral Burpees Over the Dumbbells*

*Both dumbbells side by side. Make sure your feet go over the dumbbells.

Finish:

Cool Down on your own with a 5-10min Nasal Breathing Bike, Row, Ski, or Jog/Walk