STRENGTH:
Back Squat:
5 x 3 w/ 1 second Pause
3 x 5 w/o pause
*If you squatted last week, perform this at 90% of your 5RM from last week. If not, you may build.
CONDITIONING:
For time:
1k Echo Bike
100 Step-ups Holding Wallball (alt legs)
100 Wallballs
*15 Minute Cap