Strength
A. Back Squats
STICK TO PERCENTAGES
20 reps total - each one OT30sec
@ 60-70% @ 20X1
B.B. DB/KB Step Up
3 x 12/side
-Rest 30 sec btw legs and 1 min btw sets
-use a low box or stack of plates, object mud be below knee height
Conditioning
18-24 min AMRAP (depending on time)
400m run/row/ 300m ski
Pick one and stick with it. Rest 1:1