Warm-up:

200m Run then 3rds of:

5 Romanian Deadlifts

6 Back Rack Lunges

7 Good Mornings

8 Deadbugs

Strength:

Every 2min x 8min (4 sets) Alternating Front Rack Reverse Lunges x 14, 12, 10, 8 reps

From the ground, with a barbell. Increase weight across sets.

Conditioning:

2-person team, 1 person working at a time

As Many Rounds and Reps as Possible in 8min of:

10/8 Calorie Row

6 Dumbbell Deadlifts

4 Lateral Burpees Over the Dumbbells

Rest 2min

As Many Rounds and Reps as Possible in 8min of:

12/10 Calorie Row

6 Lateral Burpees Over the Erg