C)

Strength:

Back Squats: 3×2 @90%+

Then, 2×5 Tempo @73% ( 4 down, 2 bottom, 0 up, 1 top)

Conditioning:

60 DB Squats (1) (50/35)

50 T2B

40 Box jump overs (24/200

30 DB Step Ups

20 T2B

10 DB Jumping Lunges

D)

Strength:

4 Sets:

15/15 Bent over KB Rows

10 Plyo Pushups

Rest

4 Sets:

20 KB Russian Twists

10-15 Banded Pushups (behind back)

Conditioning:

12min AMRAP:

50/40 Cal Row

40 Toe to plate touches

30 Burpees

200m Run

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