Strength:

4-5 sets, progressively working up to a challenging load on the following complex:

8 DB Burpee

8 DB Sumo Deadlift

8 DB Bilateral Row

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Conditioning:

AMRAP 7 Minutes:

21 Double-Unders

7 V-Sits

Rest 5 minutes, then…

AMRAP 7 Minutes:

14 Kettlebell Swings

14 Burpees