Warm-up

Strength:

Every Minute on the Minute x 9min

1) ½ Kneeling Single Arm Dumbbell Press x 5 each @2111

2) Strict Pull-ups x 6-8 reps Add weight if proficient

3) Weighted Wall Sit x 60sec

Conditioning:

Every Minute on the Minute x 20min

1) 10 Lunges Holding Slam Ball + 6 Plank Burpee

2) 8 Med Ball Clean w/ Slam Ball + 8 Russian Twist with Ball

3) Bike 12/9 Calories or Row 15/12 Calories

4) Rest