Warm-up

Strength:

Back Squat
Set 1 – 5 reps @ 75-80%
Set 2 – 3 reps @ 85-90%
Set 3 – 1 rep @ 90-95%
Sets 4-5 – 10 reps @ 65-75%

Conditioning:

600m Run

50 Double-unders

40 Russian Kettlebell Swings 70/53

30 Toes to Bar

20 Deadlifts 275/185

Or

600m Run

50 Double-unders

40 Russian Kettlebell Swings 53/35

30 Hanging Knee Raises

20 Deadlifts 225/155