Strength

E3MOM 15
5 Tempo Hanging Knee Raises (30×3) (Weighted with wall ball if possible)
1:00 Reverse Plank

Conditioning

3 Rounds
14 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)
7 Thrusters (135/95) (Fx: 95/65) (Rx+: 155/105)
14 Kettlebell Goblet Step Ups (24/16) (Fx: 16/12) (Rx+: 32/24)
7 Overhead Squats (135/95) (Fx: 95/65) (Rx+: 155/105)