Strength:

8×3 back squat

– @70% 1RM

– Rest 30” between sets

Conditioning:

4 rounds

400m run

20 alt DB snatch 50/35

15 box jumps

Accessories:

8×1 box jump over rebound max height box jump 

3×12 back squat

4×12(6ea) Cossack squat

4×30 Reverse hyper

5×15 V ups

Cardio:

20’ E2MOM

12 cal row

14 toes to ring

16 alt reverse lunges