A. Warm-Up 

3 Rounds of: 

200 Meter Row 

5 Spiderman and Reach/side 

5 Walk Outs 

5 Sit-Ups 

B. “Basic Baseline

For Time: 

500 Meter Row 

30 Air Squats 

20 Push-Ups 

10 Sit-Ups 

C. Interval Conditioning 

Every 4:00 for 20:00 (5 sets) 

200 Meter Run 

20 Russian Kettlebell Swings 

10 Kettlebell Goblet Squats 

Level 1: Kettlebell (15-30/10-20) 

Level 2: Kettlebell (35-53/25-35)