Strength:

8×3 sumo box squat

– @75% 1RM

– Rest 30” between sets

Conditioning:

3 rounds 

400m run

Max effort wall balls

50 ab mat sit ups

1’ rest

*Goal of 25-40 per round

Accessories:

8×1 Double broad jump

3×12 farmers carry walking lunges

4×12-15 RDL

4×8-10 GHR

5×15 V ups

Cardio:

4 Rounds

6’ AMRAP

9 GHD sit ups

12 cal bike erg

21 double unders

1’ rest between rounds