Strength

A1) DB front squat x 6-10 reps @32×1

Rest :45-60

A2)
Mixed rack suitcase/overhead rear foot elevated split squat x 8-10 reps / side @31×1

Rest 2:00

x 4

Conditioning:

90s machine @easy-moderate pace
-rest :30-
90s 5 DB c+j / arm HEAVY ( burpee box jump over in remaining time )
-rest :30-
x5