Strength:
4 x 8 Trap Bar Deadlift/Block Pull
4 x 8 Tempo Barbell Overhead Press (3 sec up, 3 sec down)
Accessory:
3 x 10 Dumbbell Front Loaded Squats
3 x 10 Single-Arm Ring Row
3 x max Hanging Knee Raises/V-Ups
Conditioning: As many rounds as possible in 15:00:
1 Trip Sled Pull/Push
2 Full Laps (Around building and court)
3 Trips Cradle Carry