Strength:

DB Step Ups:

3 x 6-8e

Chin Ups:

3 x 4-8 Reps

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Conditioning:

Not for Time:
50 Turkish Get-Ups

Alternate every few reps so you end up with 25 on each side. Use a dumbbell or kettlebell that is about 25-30% of your body weight on the top end.