Strength:
4 x 10 Trap Bar Deadlift/Block Pull
4 x 10 Tempo Barbell Overhead Press (3 sec up, 3 sec down)
Accessory:
3 x 12 Lateral Lunges
3 x 12 Rack Chin
3 x 30 sec Side Plank
Conditioning: Tabata 3 rounds at each station then switch stations:
Sled Rows
Battle Ropes (on knees)
Wall Sit
Jump Squats
Wall Ball