Strength:

A1) Back Squat + Front Squat:

3 x 8

A2) 3-Point Dumbbell Row:

3 x 8

*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Rest 30 seconds to a minute between movements. If last weeks set went well add 5-10lbs to the squats and 5lbs to the rows.

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Conditioning:

4 Rounds Not for Time:

30-40 Second Single-Arm Overhead Kettlebell Hold, each side (work up to a challenging set)

20 Second Tall Kneeling Pallof Hold, each side

10 L-Hang Flutter Kicks, each leg