Warm-up
2 rounds:
• 250m row
• 10 Jumping Air Squats

• Quad
Goblet Squat Hold 53/35#
Downward Facing Dog
Upward Facing Dog
• Goblet Squat Hold 53/35#

Strength
Pause Front Squats( 3 Seconds)
• 5 sets of 5 reps @ 75%

Shoulder Press
• 5 sets of 5 reps @ 75%

Conditioning
5 rounds for max reps:
• 30 sec Kettlebell Goblet Lunge 70/53#
• 30 sec Russian Kettlebell Swing 70/53#
• 30 sec Kettlebell Goblet Squat 70/53#
• 30 sec Rest

Using one (1) kettlebell for all movements. Hold in the goblet position for both lunges (in place) and squats. Score is total reps completed.