Strength
Squat 5-3-2-2
Push Press 5-3-2-2
Accessory
Step Up to Lateral Lunge 4 x 8
Calisthenics
3 rounds
8 Pull up
10 V-up
15 Hanging Knee Raise
20 Russian Twist
Conditioning
3 rounds
100m Sand Bag Carry, (10 Burpee each time you break)
rest 2:00 between rounds