Strength:
Four sets of:5 Back Squat
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Reps (use band if less than 5 each round)
Rest 90 seconds
Conditioning:
For time:40 Wall Ball Shots (20/14)
300 Meter Run
20 Burpees
300 Meter Run
40 Wall Ball Shots (20/14)
20 Burpees
300 Meter Run
40 Wall Ball Shots (20/14)