Warm Up is 100x Burpees. Goal is sub 10min.
.
Strength:
DB Bentover Row 5x8
KB Upright Row 5x8
Overhead Step Ups 5x8m use a #45 plate or dual KBs
.
Accessory:
Incline SItups 5x20
Leg Kick Backs 5x10
.
Conditioning:
3-Mile Kit Run in full gear