Strength:

3-5 Rounds:

1:00 Row

10 Push-Ups

5e Goblet Lateral Step-Ups

:30 Static Bar Hang or :15e Single-Arm Bar Hang

Work up to a challenging set on each exercise.

________________

Conditioning:

3 Rounds for Time:

75  Kettlebell Swings

60 Box Jump-Burpees

45 Pull-Ups

The Kettlebell Swings should heavy but doable for sets of 10-15 reps. Definitely do a few of these before committing to a weight. Scaling for Pull-Ups today is Ring Rows or Banded Pull-Ups.