Warm-up

Strength: 4 sets

1a) Bulgarian Split Squats @3111 x 6 each + 30sec iso hold at bottom

1b) Single Arm Dumbbell Row @2111 x 8 each

Conditioning:

50/35 Cal Row

40ft Front Rack Dumbbell Walking Lunges 35/25

40 Ball Slam 25/15

30 Russian Twist with ball

20 Alternating Single Arm Push-ups on ball

10 Deck Squat with ball