Warm-up

Strength:

Tempo Back Squat @32X1

3×60, 2×65, 2×70, 1×75, 1×75-80%

Followed by one set of

1 Tempo Back Squat @32X1 + 3 Back Squats (no tempo)

Conditioning:

2 person team, 1 person working at a time

4rds each for total time

12/10 Calorie Assault Bike

15 Wall Balls 20/14 to 10ft