Strength
Every 3:00, 5 Sets
5 Tempo Back Squats
1-3) 3s Down, 3s Pause in Squat (60-65%)
4-5) 3s Down (65-70%)

Conditioning
EMOM 10
1) 18/14 Calorie Bike (FX: 16/12) (RX+: 20/15)

2) 50 Double Unders (FX: 35) (RX+: 65)

3-4) 10 Double Dumbbell Squats (50/35) (FX: 35/20) (RX+: 15) +
AMRAP 50′ Shuttle Runs

5) Rest