Strength
4 Sets:
3 weighted strict pull ups (build, 83-93%)
Rest :20
3 Medball slams
Rest 1:20-2:00 between sets.
Conditioning
“Nine Inch Nails”
On the minute x 9:00:
Min 1: 9 front squats + max burpee pull ups
Min 2: 8 front squats + max burpee pull ups
Min 3: 7 FS + max BPU
…
Min 9: 1 FS + max BPU
RX: 135/95#
Lethal Legs
3 RFQ
1:00 reverse sled drag (moderate weight)
:30 rest
1:00 wall sit marches
:30 rest