Strength:
High Bar Back Squat 5 x 2 @ 75% 1RM
* Rest 60 Seconds Between Working Sets
** Quick descent, Hold for 5 seconds in the rock bottom, bounce and quick back up.
Conditioning:
4 Rounds For Repetitions and Row Times of:
Max Effort Unbroken Deficit Hand Stand Push-Ups
Row 500m
Rest 1:1