Strength:
6x4 Front squat across*
* across meaning warm up and start your sets at about 75-85%. All 6 sets are working sets
Conditioning:
9 Minute AMRAP
10 Double unders (DUB's)
2 KB Swings
20 DUB's
4 KB swings
30 DUB's
8 KB swings
40 DUB's
16 KB Swings
50 DUB's
32 KB Swings
and so on until 9 minutes. DUB's go up by 10 each round. KB swings double the last rounds number you did each round.
Mobility:
Spend 15 minutes rolling, stretching, socializing, mobilizing before running away.