Strength:
10 minutes to establish 1 rep max Clean (power or full squat, just get the most weight possible)
Conditioning:
Khalipa Tabata
8 rounds of each for max reps, record lowest number.
Each round 20 sec on 10 sec off
Dumbbell Man Makers 45/30
Chest to Bar Pull Ups
Air Squats
Row for Calories
