Friday

Strength

A. In 15 min Build to tough set of 8 Reps Single Leg Deadlift

F: Split Stance RDL x8 /leg @20X0 tempo

Conditioning

B. 10 Min work capacity
4:00 - Max cal Row
3:00 - DB Front Rack Walking Lunge
2:00 - DB Power Snatch
1:00 - DB Shoulder to Overhead

F: Row for Cal + Bwt Lunge + Russian KBS + DB Push Press
P: As Rx - 50/35
S: Heavy KB

Try to use the same DB/KB for each station