General Warm-Up
Two sets of:
Grab pair of dumbbells and complete:
5/4 Cal Assault Bike
Kang Squat x 10 reps
Plank DB Pull Through x 10 reps per side
Dumbbell Front Squat x 10 reps
Dumbbell Death March x 10 reps
Long Conditioning
Five Sets (Every 7:00):
750/600 Meter Row or Ski
10 Kettlebell Sumo Deadlifts
3 Wall Walks
Goal: At least 90-120 seconds rest each set.