10-15-19 conditioning

Warm up
3 rounds of:

• soldier march
• lunge twist

then 4 rounds of:

• 8 kb swings
• 20 lateral skater jumps
• 4 cosack squats each side

Conditioning workout
5 rounds with as little rest as possible of:

• 20 single arm DB overhead walking lunges
• 50 jump rope
• 20 KB swings

then 5 rounds tabata 20/10 of:

• hanging knee raises
• alt ab crunches