Strength:

A1) 1-1/4 KB front rack squat
x 8-10 reps @32×1

Rest 60-90 sec

A2) Mixed rack Rear foot elevated split squat
x 8 / side @31×1

Rest 2:00

x 4 sets

Conditioning:

4 sets

22/18 cals
15 wallball
10 DB box step overs

Rest 1-2 Mins