Focus Work:
Tabata Life
20 seconds of work, 10 seconds of rest
Plank Hold
Squats
Ring Rows
Single leg Step ups (switch legs each round)
Then
Box Speed Squats (Goblet or Front Rack)
5 sets of 5 reps
Conditioning Workout
In Partners, partner A complete 2 laps while partner B does the first movement on the list. Partners then switch, after each partner has done the first movement, they progress to the next movement.
Thrusters
KB Swing
Wallballs
Step ups
ProjectStrong 