CONDITIONING

Mediterranean Sea
8 sets (1 set every 4 minutes)
12/10 Echo Bike Cals (sub 15/12 cal row)
10 Box Jumps (30/24)
5 Sandbag Cleans (150/100) -or- 185/125 Power Clean

Mini Pump (Arms/Core)

For Quality:
10 Ring Pushups
10 Chin-ups
12 Tricep Dips 
12 Standing Barbell Curl
12 Overhead Plate Situps
12 Pulse-ups
7 Alligator Rolls (each direction)
15 KB Front Rack Marches (each side)