Strength
3 Sets:
- 1 Turkish Get Up each arm (heavy)
- 10-12 Single Arm Dumbbell Row @ 20X0 per arm
Rest as needed between exercises.
Conditioning
At 0:00, complete 21-15-9 reps of:
- Calorie Bike or Row
- Chest to Bar Pull Ups
At 8:00, complete 21-15-9 reps of:
- Box Jumps (20/24)
- Handstand Push Ups
There is a 6:00 time cap on each portion.