Strength:
4 x 10 Barbell Paused Back Squat
4 x 10 Band Pull-ups
Accessory:
3 x 10ea/20 SL/Hip Thrust
3 x 15 Dumbbell Overhead Press
3 x 30 sec Side Plank
Conditioning: As many rounds as possible in 12:00. Add 2 reps to Slam Ball Shoulder and every round completed. BW Squats stays constant.
2 Slam Ball Shoulder
2 Inverted Rows
15 BW Squats