Alternate A and B : (8x3 mins/ rest 90" , total 36 mins )

Conditioning A

Each for max distance:
Any Machine: 3 mins

Conditioning B

AMRAP in 3 mins of:
10 Alternating Box Step-ups, 50cm
10 Russian Kettlebell Swings, 24/16 kg
10 V-ups

Rest 90" between each set!

Accessory
3 rounds for quality of:
Pike Compression, 30 secs
L Side Plank, 30 secs
R Side Plank, 30 secs
Russian Twist, 30 secs
Rest 1 min