Strength:
Back squat
4 x 3
Conditioning: (Football Gone Bad)
3 x Rounds,
1 Min max effort per movement, continual running clock
1 Min rest between rounds (total time: 17 min)
DB Thrusters
Box Jumps (<3 MOS Step-ups)
Push-ups
Double Unders ( <3 MOS Singles)
Calorie Row