Strength
Every 2:30 x 5 rounds
Back Squat - 6 reps - go heavy - either climb or keep the same weight across
*After finishing the 6th rep on the final set, strip weight and do AMRAP jumping back squats with time remaining
Conditioning
AMRAP 10
20 Front Rack Lunges (10/10 alternating) @95/65
10 Supinated Bent Over Rows @95/65
10 Overhead Weighted Sit-Ups @45/25
Vanity
3 rounds
15 Barbell Curls
20 Hollow Rocks
30 Tricep Extensions with band