Strength:

In 15 minutes, perform 4-5 sets of:

12 Dumbbell Bench Press

24 Kettlebell Walking Lunges (12e, Suitcase or Front Rack)

Increase load on each set, working up to a challenging set of each for the day.

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Conditioning:

For Times:

1000m Row

500m Row

250m Row

Rest as needed, about 3 minutes between pieces.