Warm-up

Strength: Every 45sec x 3 sets

1- Bulgarian Split Squats @1111 x 8 reps R

2- Active Hollow Hang from Bar x 30sec

3- Bulgarian Split Squats @1111 x 8 reps L

4- Plank or Handstand Hold x 30sec

Conditioning:

As Many Rounds and Reps as Possible in 16min of:

300m Run, Row, Ski

20 Dumbbell Deadlifts

10 Renegade Rows*

20 Dumbbell Lunges**

2 Wall Walks

*Row, push-up, row, then row, push-up, row

**Hold anyway