Strength
Every 3:30, 4 Sets
6 Front Squats
1) 70%
2-3) 75%
4) 80%

Superset Accessory (2+ out of 4)
15/15 Banded Lateral External Rotation

Conditioning
4 Rounds for Time:
200m Run
15 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
15 Box Jump Overs (24/20)
*13:00 Cap