Warm-Up / Prep x 3

• Jump rope - 40

• Dynamic lunges - 10ea

Main Strength Block

1. Goblet Squat - 4×10

2. DB Push Press - 4×6

3. Inverted Row - 3×10

4. Front Plank - 3×60sec

Conditioning / Capacity x 3

• Steady row - 5 min (90 sec rest in between)