STRENGTH
5 rounds of:
2 Front Squats (75%+)
350/250 M Row or Ski or 1.0/0.75 KM Bike

•Strength goal = Focus on increasing, as high as you can, above 75%. The Row/Ski/Bike will NOT need to be push excessively hard here, keep a sustained effort and consistent pace.
•Conditioning goal (Strength Maintenance) = Keep the Front Squats at 75% and sprint the Row/Ski/Bike as hard as possible.

CONDITIONING
4 rounds of:
2 Lengths Plank Walk/1 Length Handstand Walk
1 Length Double KB Racked Lunge (53s/35s)
20 Double KB Stiff Legged Deadlifts