
Strength:
1) 4 x 6 Barbell Paused Back Squat (Rest 90 sec between sets)
2) 4 x 8 Pull-ups/Banded (Rest 90 sec between sets)
Accessory: Rest 60 sec between rounds
a) 3 x 10 Paused Romanian Deadlift
b) 3 x 12 Neutral Grip Dumbbell Bench Press
c) 3 x max Reverse Crunches
Conditioning: Max rounds in 20 minutes of:
10 Sit-up Wall Touches w/ Med Ball
30 Sec Battle Ropes
150m Run (outside - to end of lot and back)
15 Kettlebell Swing
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