Strength
Goblet Squat March 3 x 10
Farmer Carry March 3 x 20
Lateral Step up 20" 3 x 10
Calisthenics
3 rounds
10 Push up to Lateral Plank - 1:00 Supine Plank
10 Single Leg Glute Bridge - 1:00 Glute Bridge Hold.
20 Sit up - 1:00 Boat Pose
Conditioning
16:00 EMOM
Odd 1:00 - 10 Burpee
Even 1:00 - 10 KB Swing