Strength
Every 2 minutes for 5 sets:
6 back squats @ 65-70%
Conditioning
EMOM x 20, alternating:
Min 1: 18/12 cal row
Min 2: 5/5 single leg kettlebell RDLs (53/35#)
Min 3: 15 box jumps (24/20)
Min 4: 12 hand release push ups
Strength
Every 2 minutes for 5 sets:
6 back squats @ 65-70%
Conditioning
EMOM x 20, alternating:
Min 1: 18/12 cal row
Min 2: 5/5 single leg kettlebell RDLs (53/35#)
Min 3: 15 box jumps (24/20)
Min 4: 12 hand release push ups