Warm up.
3 sets.
60sec Cyclical (Increase pace each rd).

2/side 3 way lunge with reach.
https://youtu.be/hbO_R5mtMW0

5 Jefferson curls.
https://youtu.be/rkjFOxM8og4

Conditioning.
30min Amrap.
80/64 Cal.
50 Air squat.
30 Ab mat sit up.
Rest 3min after each rd.