Strength

A1) BB split squat x 8-10 / leg @20×1
Rest :30
A2) Dual DB Seated Arnold press x 8-10 @20×1

Rest 2 Min

x 3

Conditioning:

For time

30 Cal machine
30 KB/DB box steps ups
30 Ab mat sit up
30 wallball
30 Ab mat sit up
30 Box step ups
30 cal machine