Accessory work

Every 90 seconds, for 18 minutes (3 sets of each)

Staiton 1 – Back Squat x 10 reps
Station 2 – Hanging Med-Ball Hamstring Curls x 6-8 reps
Station 3 – Single-Arm Dumbbell Row (Left) x 8-10 reps
Station 4 – Single-Arm Dumbbell Row (Right) x 8-10 reps

Conditioning

Three rounds for time of

25 Wall Ball Shots
20 Walking Lunges with Dumbbell Farmer’s Carry
15 Push-Ups