Warmup: 10 minutes

1:30 row/bike and 1:30 run - dynamic warmup

Strength: 20 minutes

back squat - 3/3/2/2 (3s at 70%, 2s at 80% of 1rm) TEMPO (:02 down, :01 pause at bottom)

Conditioning: partners

 250 wall balls for time (15 cap)

*15 calorie bike every time you break or switch partners  

*if you go alone its 125 reps and 10 calorie bike penalty

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