Strength:

3 Rounds:

DB Step Up x 8-10e

Prone Incline Row x 8

Do 1-2 warm up rounds building to and establishing a challenging load for this week.

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Conditioning:

Alternating Tabata Rounds of:
Burpees
Box Jumps

8 Rounds Of each

then,

3 Rounds, Not for Time:

20 Banded Good Mornings

6 Tempo Push ups (22×2)

Use a light enough band for the Good Mornings to get through the sets without much difficulty. Hold tension throughout to the body during the :02 pause at the bottom.