Warm up–
2 Rounds
20 Jumping jacks
20 Air squats
20 Banded good mornings
10 OHS
Shoulder mobility
Dynamic stretches
Strength–
Back squat
5-3-5-3-1+ (1+ equals 90% of 1 RM for max reps)
Conditioning–
3 mins max front squats (95#/65#)
3 mins max sit ups
2 mins max front squats
2 mins max sit ups
1 min max front squats
1 min max sit ups