Strength
1A) 4x 6-8 weighted step ups each leg @ 2111
Rest 45-60 seconds
1B) 4x max unbroken single-arm kettlebell rows (each arm) @ 2010
Rest 45-60 seconds
Conditioning
Three rounds for max reps of:
- 30 seconds of Double-Unders
30 seconds of Rest
- 30 seconds of Dumbbell Ground to Overhead (Alternate hands, AHAP with steady pace)
30 seconds of Rest
- 30 seconds of Row (Calories)
30 seconds of Rest
Score is total reps