Strength:

Squat:

Back Squat 2 x 12
Front Squat 2 x 8

Warm up and perform your work sets on the Back Squat and then move directly to your work weight for the Front Squats. Start light enough to add weight each week.

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Conditioning:

For Time:

50 Russian Kettlebell Swings
400m Row
30 Toes-to-Bars

Baller status for doing the swings unbroken, but 3-5 quick sets is appropriate. Hit the row hard. Toes-to-Bars are the higher skill movement in this triplet chipper, so even small sets of 3-5 are ok. Sub T2Bs with Hanging Leg Raises, Hangng Knee Raises, or 60 AbMat Sit Ups as needed.