Warm-Up
Wall Slides x 5
Y’s, T’s & W’s x 5 per position

Every minute on the minute for 9 minutes (3 sets):
Station 1 – Kettlebell Halos x 5 reps each direction
Station 2 – Plank Shoulder Taps x 20
Station 3 – Russian Step-Ups x 10 per leg

Then…

Conditioning
Complete as many rounds and reps as possible in 12 minutes of:
300 Meter Row
20 Single-Arm Dumbbell Push Presses (10 each)
20 Box Step-Overs with KB/DB Goblet Hold