Weightlifting:
Squat
1*8@65%
1*8@70%
1*6@80%
1*6@85%
1RM clean from boxes (any height you want)
5x5 Hoffman method rack pulls (top pin stops bar @hip level) @50% of max deadlift
4x20 Leg Curls
Reverse Hyper 4x15
Conditioning:
3 Rounds (New round every 7:00)
50 Wall Ball 20/14#
25 GHD Sit Ups
25 Toes to Bar
50’ FR Walking Lunge 165/125#
Strict Pull Up Ladder
1-12 reps WR (alternate 2-4 partners)