STRENGTH
4-6 rounds of:
10 Lateral Box Step-Ups/Leg
15 Slider Hamstring Curls
20 Side Bends/Side

Increase lateral step-up to a height that you can step onto without using your grounded foot as a kickstart. If you can do it at 24″/20″ well with bodyweight, start to add DB or KB weight.

CONDITIONING
In 2:00, complete:
15/12 Calorie Bike/Row/Ski
Max Wallballs (20/14) in remaining time

Rest 1:00 and repeat for a total of 6 times.