Strength

Every 6 minutes for 4 sets, complete:
DB Goblet Squat x 10 reps @ 33X1
Med-ball Leg Curl x 10 reps @ 1212
Banded Deadbug w/ Alternating Leg Lifts x 20 reps @ 2020

Conditioning

For time:
20 Single-arm OH DB Lunge – right (50/35)
20 Single-arm OH DB Lunge – left (50/35)
20 Burpees over the DB
20-ft Single-arm DB Bear Crawl – right (50/35)
20-ft Single-arm DB Bear Crawl – left (50/35)

*compare to 211210

……….

BURN

Every 4 minutes for 6 rounds, complete:
21 Wall Ball Shots
15 Pull Ups
9 DB Thrusters