Strength:

Overhead Squat:

3 x 10

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Conditioning:

AMRAP, 16 Minutes:

20 Calorie Row

20 Box Jumps

20 Alternating Dumbbell Snatches

Aim to keep moving on this at a moderate pace, never nearing redline. The Box Jumps should all be step downs, and the Dumbbell Snatches should be smooth and steady.