Strength:
A1) Banded goblet squat x 8-12 reps @32×1
Rest :60
A2) Rear foot elevated split squat x 8/side @31×1
-rest 2:00-

x 3 sets

Conditioning:

EMOM x 20 Mins

1: 8-15 Machine Cals
2: 16 Alternating front rack DB / KB reverse lunge
3: 8-15 cals machine
4: :45-60 second front plank
5 : REST