Strength:

Back Rack Reverse Lunges

3 x 10

Add a bit of load from last weeks exposure. If this is Week 1 for you start at a moderate load that will allow you to add weight for the next 7 weeks.

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Conditioning:

For Time:
20-15-10
Thrusters 
Pull-Ups

The Thrusters should be light, and the goal is unbroken. Sub Jumping Pull-Ups as needed.