Strength:

5×5 Box Back Squat

– @70% 1RM

– Rest 30”-45” between sets

Conditioning:

18’ AMRAP

200m/150m Row

3-6-9-12-15-18-21-etc

Hang Squat Clean 95/65

Toes to Bar

Accessories:

8×1 Double Broad Jump

3×12 Back Rack Reverse Lunges 

3×10 Barbell Glute Bridges

1×100 Reverse Hyper

5×15 Hip Extensions

Cardio:

10000m Bike ERG

E3MOM (not including :00)

10 GHD Sit-ups

15 Wall Balls 20/14

10 Toes to Ring