Strength: Front Squat 12 Mins to build to a very heavy set of 3-4 reps -Aiming for something that feels like it would be a 5RM Banded Russian KBS EMOTM x 5 MIns 10 Banded Russian Swings Conditioning: 50-40-30-20-10 Double Unders 20-16-12-8-4 Alt. Front Rack Lunges Comp: 135/95 Fitness: 95/65 GPP: 75/55, 1/2 Double Unders...Read More