Warm-up
Strength:
Back Squat Every 2min x 12min (6 sets):
6×65%, 4×70%, 2×80%, 2×85%, 1×90%, 3-5×80%
Conditioning:
Rx 35/25 Rx+ 50/35
As Many Rounds and Reps as Possible in 5min of:
5 Strict Pull-ups
10 Front Rack Dumbbell Reverse Lunges
5 Dumbbell Push Press
Rest 2min
As Many Rounds and Reps as Possible in 5min of:
5 Strict Chin-ups
5 Double Dumbbell Snatches
Finish: 2-3 sets
20 Single Leg Alternating V-Ups
20 Pike Overs
20 Flutter Kicks
Rest 60-90sec