Strength:
4 x (6 x 4) Elevator Back Squat
4 x 10 Reverse Grip Barbell Row
Accessory:
3 x 12 Pin Push-ups
3 x 12 Single-Leg RDL
3 x 10ea Pallof Twists
Conditioning: 30 sec on/15 sec off for 3 rounds at each station. Then switch stations.
Sled Pull/Push
Wall Ball
Dumbbell Clean & Press
Battle Ropes