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