Strength
Every 2:00, 3 Rounds
1) 15/15 Single Dumbbell Row
2) 15/15 Elbow Supported Banded External Rotation
3) :30-:45/:30-:45 Side Plank

Conditioning
3 Rounds for Time:
75 Double Unders (FX: 60)
30 Sit-Ups (FX: 20)
15 Toes to Bar (FX: 10)
*13:00 Cap