Strength: Rest 90 sec between sets
1) 4 x 6 Barbell Back Squat
2) 4 x 8 Barbell Row
Accessory: Rest 60 sec between rounds
3 x 10ea Weighted/BW Reverse Lunges
3 x 12 Pin Push-ups
3 x 30-40sec Hollow Body Hold
Conditioning: 30 seconds on, 30 seconds off (use 30 sec to switch stations) for 20 minutes:
Sled push/push
Jump squats
Plank
Kettlebell Swing
Dumbbell Push Press
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