Warm-up
Strength:
Every 2:30min x 5 sets
3 Front Squats + 4 Back Squats
You’ll do 3 front squats, rack the barbell and immediately go into 4 back squats at the same weight.
Conditioning:
Strict Diane
21-15-9
Strict Handstand Push-ups
Deadlifts 225/155
Or
21-15-9
L-seated Dumbbell Press 35/25
Deadlifts 185/135