Strength

Squat : 12 - 10 - 8 - 6 - 4

Deadlift : 12 - 10 - 8 - 6 - 4

Pull up : 12 - 10 - 8 - 6 - 4

rest 2:00 between sets

Conditioning

3 rounds

20 Double Under

10 Push up

15 Sit up

20 Lunge Exchange