STRENGTH Every 2 minutes, for 10 minutes (5 sets): 20-22 Walking Lunges (24/16kg KBs in each hand) Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3-5 reps CONDITIONING Three sets of: Single-Arm DB Row x 8-10 reps each Hollow Holds/Rocks x 60 seconds Rest 45 seconds