Strength:

Bench Press (30X1) + Dumbbell Front Rack Step-Ups (30X1) Superset:

4 x 4

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Conditioning:

3 Rounds of…

AMRAP 3 Minutes:

6e Single-Arm Kettlebell Rack Reverse Lunges

6 Knees-to-Elbows

6e Single-Arm Kettlebell Thrusters

Rest 3 minutes between rounds.

Choose a challenging kettlebell load that you can stay unbroken with. Aim to keep moving for the entire 3 minutes and to score within a few reps on each round. Scale Knees-to-Elbows to Hanging Leg Raises as needed.