Strength

Back squat

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3+@80%

3×10@55%

 

Conditioning

3 Rounds for max reps. Spend 1min per station with a 1min rest between rounds.

1.) 2KB Front rack lunges (24′s/16′s)

2.) Rope climb (1 climb = 5 reps)

3.) GHD Sit ups

4.) Row (1cal = 1 rep)