Warm-up

Strength:

Overhead Squat

5-4-3-3-2

Rest 90sec between sets

Conditioning:

As Many Rounds and Reps as Possible in 12min of:

20 Wall Balls 20/14 to 10ft

20 Box Jump Overs 24/20

20 Toes to Bar

Or

As Many Rounds and Reps as Possible in 12min of:

20 Wall Balls 14/10 to 10ft

20 Box Jump or Step Overs 24/20

20 Hanging Knee Raises