Fitness Conditioning
21 – 15 – 9:
Row for Calories
Burpees
21 – 15 – 9:
Medball Squat Cleans (20/14)
200 Meter Run
21 – 15 – 9
Bike for Calories
Kettlebell Swings (50/35)
Sport Conditioning
For time:
21 – 15 – 9
Bike for Calories
Kettlebell Swings 70/50
Directly into
12 – 9 – 6:
Squat Cleans (155/105)
200 Meter Run
directly into
18 – 12 – 6:
Row for Calories
Lateral Burpees over the bar
Optional Midline
A. 6x:20 L-Sit hold (Rest as needed)
B. 3×1:00 D-Ball Bear Hug Hold (150/100)