Warm-up

Skill + Strength:

Every 90sec x 24min (4 sets)

1- Single Dumbbell Overhead Walking Lunges x 12 each arm

2- Rope Climb x 60sec Legless or regular

3- Single Arm Alternating Kettlebell Swings x 20 + Bottom Goblet Hold x 20-30sec

4- Handstand Walking or Marching x 60sec

Conditioning:

3-person team 150 Cal Assault Bike