Strength
Front Squat 5 - 3 - 2 - 2
Accessory
Reverse Hyper or Back Extension 3 x 10
Farmer Carry 3 x 50m
Calisthenics
4 rounds
5 Burpee Pull up
5 Burpee Box Jump
10 Ring Row
:30 Supine Plank
Conditioning
5 rounds
50m Sand bag Carry
50m Farmer Carry
10 Sandbag Squat