Strength:

Tempo Press (31X1) + Tempo Deadlift* (31X1) Superset:

3 x 8

Warm up and then perform a set of Presses followed by a set of Deadlifts. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements.

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Conditioning:

6 Rounds:

10 Dumbbell Thrusters

10 Box Jumps

10 Knees-to-Elbows

Ideally the weight for the Dumbbell Thrusters at about 45% (total) of bodyweight. So, if you weigh 150 pounds, you’d use 30 or 35 pound dumbbells. For many that may be aggressive, so scale such that you could get through the first 2-3 rounds unbroken, but working for it.