Strength 

Back Squat

3 Rounds of…

75% x 3 rest 2 minutes then 60% x 10

Add 10 pounds to each weight, each round if possible

Romanian Dead Lift (Straight Leg DL) 3 x 8

Push Press

Work up to a heavy set of 10, then reduce by 15% for 2 x 10

Rear leg elevated split squat 4 x 10 each leg

Conditioning 

3 Rounds

1000 meter row

30 cal assault bike

Rest 3 minutes