CONDITIONING:
Run 400 meters or Row 500 meters
STRENGTH:
Front Squat 60%x3, 70%x3, 80%x3+
Work up to 80% of your 1RM and perform one set max reps @ 80%
WORK CAPACITY:
For Time:
50 Double Unders
15 Front Squats (155/105)
50 Double Unders
12 Front Squats
50 Double Unders
9 Front Squats
