Warmup: 20/20
Strength: Squat, 45-50 reps in 20 min (5 min warmup)

Get Yo Damned Shoulders Workin Out:
1) Clean and Press, BTN Press (45/30/15) x sets of 20

Conditioning: “Uphill Battle”
KB Swing 30 sec, run/jog/bike 200m
KB Swing 45 sec, run/jog/bike 200m
KB Swing 60 sec, run/jog/bike 200m
KB Swing 75 sec, run/jog/bike 200m