Strength: Paused Overhead Squats

Work up to a heavy double, holding the bottom for a 2-count.

Conditioning: A. Jump Rope Practice

Spend 10 mins practicing Double Unders. If you have Double Unders on lock got something else for you 🙂

B. 10:00 Row for Max Calories

Spend the time working on good technique. Sit tall, long drive and take your time on the recovery.