Strength: Squats

Back Squat 5RM, Front Squat 5RM

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Conditioning: 5 Rounds Not For Time or 18 Minutes
3-5 Strict Pull Ups
5-10 Tall Box Jumps
30-60 Second Forearm Plank

Use a prone grip and bands, or add weight if you’re able to on the Pull-Ups. Use a higher box than you usually would in conditioning peices. You can work up in weight/height on the Pull-Ups and Box Jumps. For the Plank, keep your forearms parallel and maintain active shoulders, abs, hips, and quads.