STRENGTH
Back Rack Lunges – 5×20 (10/side)

Using a rack to get in and out of the movement, perform 20 reverse step lunges. Increase weight throughout if you are moving well.

CONDITIONING
Every 3 minutes, for 15 minutes, perform:
250 Meter Row/Ski or 0.5 Mile Bike
Max Burpee-Bar-Touches in remaining time

You may scale burpee-bar-touches up to burpee pull-ups or burpee muscle-ups if you’re able.