Strength

Every 4 minutes for 4 sets, complete:
Half-kneeling Bottoms Up KB Press x 5 reps/arm @ 2121
Half-kneeling Single-arm Banded Pulldown x 5 reps/arm @ 2121
Reverse Snow Angel x 10 reps @ 2020

Conditioning

For max reps, complete 8 rounds of:
20 seconds max Air Squats
– rest 10 seconds –
20 seconds max Burpees
– rest 10 seconds –
20 seconds max Abmat Sit Ups
– rest 10 seconds –
20 seconds max Push Ups
– rest 10 seconds –

……….

BURN

Complete as many rounds and reps as possible in 2 minutes of:
20 Double Unders
10 KB Swings
Max Abmat Sit Ups
– rest 1 min, repeat for a total of 8 rounds, pick up where you left off –