Warm-up

Strength:

4 sets

Barbell Front Rack Reverse Alternating Lunges x 10 reps @2111

Rest 2min between sets

Conditioning:

As Many Rounds and Reps as Possible in 3min of:

10 Sumo Deadlift High Pulls 95/65

10 Lateral Burpees Over the Barbell

Rest 2min

As Many Rounds and Reps as Possible in 3min of:

10 Ball Slams 25/15

10 Hand Release Push-ups

Rest 2min

As Many Rounds and Reps as Possible in 3min of:

10 Lunges Holding Ball

10 Slam Ball Sit-ups*

*Ball touches ground behind head and the ground in front as long as shoulders still pass the hip crease. Finish:

2-3 sets for Quality
20 Single Leg Alternating V-Ups
20 Pike Overs 
20 Flutter Kicks (each leg)
Rest 90sec