Warm-Up
Every minute, on the minute, for 10 minutes (2 sets) of
Minute 1 – Wall Slides x 5
Minute 2 – Bear Crawl x 20-25 yards
Minute 3 – Handstand Hold (or Waiter Carry) x 30-45 seconds
Minute 4 – Scapular Pull-Ups x 10
Minute 5 – Over-Under Drill x 4-6 (2-3 each direction)

Conditioning
Every minute, on the minute, for 30 minutes (6 sets) of
Minute 1 – 12-8 Calories of Assault Bike
Minute 2 – 12 Burpees
Minute 3 – 8 Strict Pull-Ups or Ring Rows
Minute 4 – Alternating Reverse Lunges with DB/KBs x 12 reps
Minute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press