Strength: 6x6 Inverted barbell row
Slow and deliberate down phase. Tempo Explode up 3-5 seconds down. Add weight as required.
Conditioning: 20 Minute EMOM
Minute 1: 200m Run
Minute 2: 8 Toes to bar
Minute 3: Calorie row 12/15
Minute 4: Rest
Extras:
5x5 Strict press