Strength:

3×5 Back squat

3×5 Front squat

Move directly from the Back Squat to the Front Squat. There should be a discernible pause at the bottom of each rep. If you were here last week add 5-10 lbs. If not, start at 60% for each and add weight each week throughout the cycle.

________________

Conditioning:

For Time:

5-10-15-20 Push Press

20-15-10-5 Box Jumps