Warmup: 10 minutes

1:30 row/1:30 bike and 1:30 run

dynamic warmup

Strength: 16 minutes

1a) DB single arm OH walk - 5 x 100' (50r/50l)

1b) double kb front rack hold - 5 x 1:00

Conditioning: 20 AMRAP (recovery pace)

30/20 calorie row or bike

1:00 hs hold or 20 shoulder taps

30 walking lunge steps

20 ring rows

30 overhead squats 45/35#

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