Strength Focus
Goblet Squats 5 sets of 5 reps
Progressively load to RPE of 8/10
Conditioning
4 every minute on the minute of each exercise station
1. Wall sit 30 sec
2. Air squat 30 sec
3. Ring Rows 10-15 reps
4. Plank hold 30 sec
Then working with a partner, one person works, one person rests
Wall balls 10, 8, 6, 4,2
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