Strength

A1) DB cyclist squat x 10 reps @32×1

Rest :45

A2)
Curtsy drop Lunge x 8-10 / side @30×1

Rest 2:00

x 4

Conditioning

For time:

75 wallball
30 S/A DB overhead squat / OH walking lunge
50 Burpee to target
20 S/A over squat
25 wallball
10 DB overhead squat