Warm-up: 200m Run then 3rds of:

4 Single Dumbbell Lungster (2)

6 Push-up to High Knee Crunch

8 Ring Row

Strength:

Every Minute on the Minute x 12min, 30sec work, 30sec rest

1- Strict Handstand Push-ups or L-seated Dumbbell Press

2- Supinated Grip Strict Chest to Bar Pull-ups or Rack Rows

3- Double Front Racked Kettlebell or Dumbbell Walking Lunges (heavy as possible)

Conditioning:

Last Done 10/28/20

 L’Annie

50-40-30-20-10

Double-unders

Lunges

Sit-ups