Accessory work
Every 2 minutes, for 18 minutes (3 sets) of
Station 1 – Back Squat x 10 reps
Station 2 – Single-Arm Dumbbell Row x 8 reps each
Station 3 – Hollow Rock or Hold x 60 seconds

Conditioning
Three rounds for time of
400 Meter Run or Row
20 Alternating Dumbbell Snatches
80-Foot Single-Arm Dumbbell Overhead Walking Lunges (40-feet down and back, switch arms on return back)