Strength
3 sets:
- 8-10 Back Squats @ 21X1 Tempo (Stay between 40-50% of 1RM)
- Rest :60
- 20 Russian Kb Swings
- Rest:60
- :45 Side Plank each side
- Rest :60
Conditioning
3 rounds – each for time:
- 500m Row
- 50 Double Unders
- 20 Lateral Bar Hopping Burpees
*Rest 2:00 between each round