David dominating some KB Swings during Wednesday’s workout!

 

Strength
Four rounds

Dumbbell Walking Lunge (20-24 steps)
Go as heavy as you can without stopping through all 24 steps

Rest 90 seconds

Wall Climb (4-6 reps)
Rest 90 seconds

 

Conditioning
In teams of three, alternate whole rounds to complete as many rounds and reps as possible in 15 minutes of:

Toes to Bar x 10 reps
Dumbbell Ground to Overhead (40/20lbs) x 10 reps
24/20″ Box Jumps x 10 reps
When every teammate completes 10/10/10, one round is complete. So 90 reps per round.

Single-arm dumbbell.