Warm-up

Strength:

Every 90sec x 18min (3 sets)

Station 1 – Supinated Grip Strict Chest to Bar Pull-ups x 8-10 reps
Station 2 – Alternating Front-Racked Reverse Kettlebell Lunges x 16 reps
Station 3 – Alternating Single-Arm Dumbbell Strict Press x 6 reps each arm @ 2111

Station 4 – Sandbag Squats x 15-20 reps

Conditioning:

Power Hungry

3min Assault Bike for Max Calories