warm up
3*s
100 ropes
12 shoulder taps
15 squats
8 Burpees
10 lunges
Strength
4 *8 ( high volume)
Front Squats
Conditioning
4 Rounds for Time
5 Man Makers (45/25 lb)
10 Pull-Ups
15/12 calorie Assault Air Bike
20 Dumbbell Lunges (45/25lb)
25 Sit-Ups