Strength
1A) Back Squat:1X8@80%, 1X3@90%, 2X1@100% quick up and down with no pause every set – rest 2:00
1B) Bench Press: 4X3 work to a 3rm – rest 2:00
Conditioning
40 Burpees
20 Deadlifts 225/155#
20 KB Thrusters (each arm) 24/16kg
20 Deadlifts 225/155#
40 Burpees
