A. Strength

Tempo Back Squat

5 sets of 2 reps

Tempo (30X0) 3 seconds down, no pause at bottom, explode up, no pause at top before beginning next rep

Work up to 90% effort, not max

B. Conditioning

For time

200 Double Unders (2:1)
100 Shoulder to Overhead 75/55
50 T2B