Strength:

A1) Back Squat + Front Squat:

3 x 10

A2) 3-Point Dumbbell Row:

3 x 10

*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.

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Conditioning:

2 Rounds Not for Time:

600m Row

15e Single-Arm Kettlebell Swings

600m Row

15e Single-Arm Kettlebell Swings

Move at a moderate pace on the rows, and use a medium-heavy kettlebell for the swings.