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Conditioning:

A) Every 2:00 for 6 rounds

Round1-Round4

16 steps bodyweight forward lunge + 16 kettlebell swings

max. rep medicine ball russian twists in remaining time

Round 2-Round 5

30 medicine ball russian twists + 16 steps bodyweight forward lunge

max. rep kettlebell swings in remaining time

Round 3-Round 6

16 kettlebell swings + 30 medicine ball russian twists

max. rep bodyweight forward lunge in remaining time

rest 1:00 between rounds

B) Teams of 2 complete for time

40-30-20-10 plate ground to overhead (split as desired)

15-12-9-6 burpee to plate (synchronized)

40-32-24-16(36-28-20-12) cal. row (split as desired)

30-24-18-12 alternating one leg v-ups (synchronized)