Warm-Up:

2:00 Foam Roll Quads
2:00 Lizard
2:00 Pigeon

1 Minute Row Light Pace
10 / Side Spidermans
1 Minute Row Moderate Pace
30 Seconds / Side Samson
1 Minute Hard Row
1 Minute Warrior Squat

Conditioning:

21-15-9 – Goblet Squat, Kettlebell Swings
then
21-15-9 – Calorie Row, Burpees
then
21-15-9 – Slamball Squat Cleans 200 Meter Run after each set

Rx
53,35
50,30
Level 2
44,26
30,20
Level 3
44,26
20,14