Strength:
4 x 5 Barbell Back Squat
4 x 5 Barbell Row
Accessory:
3 x 8 4 sec Eccentric Romanian Deadlift
3 x 10 Dumbbell Arnold Press
3 x 12-15 Otis Ups
Conditioning: Tabata 20 sec on/10 off for 4 rounds at each station:
Air Bike
Wall Ball
Slam Ball Slam
Sled Pull/Push
Battle Ropes