Conditioning:

Every 2 Min x 5 Sets:

Run 100 Meters

6 Sandbag Squats AHAP

*Sandbag Squats should be done UB and with a moderate amount of grunting, but no fails

Strength: Deadlift

Within 15 Mins Complete

5 sets of

5 Deadlifts with a 3 sec Lower (70-80%)

10 Band Pull Aparts

Rest as needed (2-3 mins b/w sets)

Within 6 Mins Complete..

3 x 8-10 Supinated Bent Over Rows (light weight)