Strength:
4x5 Trap Bar/ Conventional Deadlift
4x5 Barbell Floor Press
Accessory: Rest 60 sec between sets
3 x 10 1 1/2 Rep Stationary Lunge
3 x 15 Band Row
3 x 40 sec Hollow Body Hold
Conditioning: 0:30 on, 0:15 off for 3 rounds at each station. In between stations, run 2 laps around building.
Mountain Climbers
Thrusters
Battle Ropes
Slam Ball Shoulder