Warmup: 10 minutes

1:30 row/bike and 1:30 row

dynamic warmup

Conditioning: 1:00 on/:30 rest x 2 rounds

Row 20/16 calories

heavy D-ball over jerk blocks 150/100/50#

bike 20/12 calories

farmers walk db/kb 70#+/50#+

TTB (sub medball situps)

Run/Ski (alternate station each round

Plate GTOH 45/35#

V-ups (sub hollow hold)

hand release pushups

split jumps

Extra: wall sit 3x1:00, 1:00 rest between sets

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