Warm-up

Strength:

Every 2:30min x 7:30min (4 sets)

Front Rack Reverse Alternating Lunges x 16 reps @2011

Conditioning:

6rds for total time

6 Single Arm Dumbbell Lungsters Rx 35/25 Rx+ 50/35

6 Single Arm Devil’s Press

100m Sprint

Rest 1min