Strength
Back Squat
1 x 20 @ 75% of your TM
Accessory
Step up 2 x 20
Reverse Hyper 2 x 20
Lateral Lunge Goblet Hold 2 x 10
Calisthenics
3 rounds
10 Wall Walk
15 Knee Raise
20 Hollow Rock
Conditioning
Russian KB Swing
Minute 1 - 10 Swing
Minute 2 - 11 Swing
Minute 3 - 12 Swing
Minute 4 - 13 Swing
Continue to add 1 Swing every minute until you run out of time