Warm-Up:

3 Rounds:

5/side Spiderman
5 Hallow Rocks
5 Russian Baby Makers
5 Superman Rocks
5/side Waiter Squats

Strength:

One 3 second down, 2 second pause squat + one squat with no tempo or pause.

5 sets, increasing weight each set.

Conditioning:

400m run or 40/35 cal row
100 Double Unders
800m Slam ball run (50,30,20,14)
100 Double Unders
400m run or 40/35 cal row