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Warmup:
2:00 Machine
100 Single Unders
20 box step ups
10 Goblet Squats
10 DB snatches light
Conditioning
36-24-18:
Row Calories
Dumbbell Box Step-Ups (50/35) (24″/20″)
… Directly Into:
18-24-36
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)
24 min Time cap
Accessory
2 Rounds
10 Barbell Curls
10 Banded Tri pushdows
10 DB Front raises