Conditioning

3 Rounds
1000m Run (Fx: 800m)
20 Back Rack Lunges (115/80) (Fx: 75/55) (Rx+: 155/105)
20 Handstand Push Ups (Fx: 10) (Rx+: 30)

Post-Conditioning Strength/Skill

4 Rounds
10 Tempo Weighted Sit Ups (45/25) (30×3) (Fx: 25/15)
20 Russian Twists