STRENGTH
15 minutes to build to a 2rm Back Squat

CONDITIONING
AMRAP, in 7 minutes, of:
10 DB Racked Front Squats (50/35)
15 Pull-Ups or 5 Muscle-Ups

Rest 3 minutes, and then…

AMRAP, in 7 minutes, of:
10 DB Racked Lunge Steps (50/35)
15 Push-Ups or Dips

EXTRA CREDIT
150 Russian Twists (14/10 pound ball)
*7 Calorie Ski everytime you break.

We might not have time during the hour for the Russian twist part, but if you want it, have at it.