Warm-up:

200m Run then 3rds of:

½ Keeling Single Arm Dumbbell Press x 5 each @2111

Scap Push-ups x 6

Pistol Squat Balance x 5-10sec each leg

Strength: Every Minute on the Minute x 8min

1- Front Rack Dumbbell Walking Lunge Steps x 12 steps

2- Hollow Hold x 30-45sec

Conditioning:

As Many Rounds and Reps As Possible in 12min of:

300m Run or Row

20 Alternating Dumbbell Snatches 50/35

10 Alternating Pistols

Or

300m Run or Row

20 Alternating Dumbbell Snatches 35/25

10 Alternating Reverse Lunges

Rest 3min then @15:00 on the clock

1000m Run or Row for time