Strength:

Tempo Back Squat:

4×5 @ 43X1

If last weeks sets went well add 5-10lbs.

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Conditioning:

5 Rounds Not For Time, or 20 minutes of:

5ea Front Rack Reverse Lunges
10 Strict Toes-to-Bars, Hanging Leg Raises, or Hanging Knee Raises
20 Calorie Row

Do all Lunges on one leg then switch sides. Bar comes off the floor. Go as heavy as possible. Choose an option that allows you to go unbroken on the Pull-Up bar. Sprint the calories on the erg