Warm-up

Strength:

Deadlift Every 45sec x 12 sets 1 rep @75%

Conditioning:

No Rx today. You should have 10-15sec rest each minute.

Every Minute on the Minute x 15min

1- 1-3 Rope Climbs or Legless Rope Climbs

2- 10 Dumbbell Burpee Deadlifts*

3- 15/12 Calories Row or 12/10 Assault Bike

*Chest touches the ground just like a regular burpee