Strength: 5 sets
Clean Grip Deadlift x 3 (focus on speed)
Floor Press (with bar) x 5
LAX Ball Piriformis x 45 sec
*Work with a partner and move through this in a “you go, I go” format with short breaks between movements.
Conditioning: 2 Rounds for Time and Reps
P1: 250m Row
P2: AMRAP Air Squats
P1: AMRAP Air Squats
P2: 250m Row
*Both partners work at the same time. While one partner rows, the other completes as many air squats as possible. Total Score = Time (in seconds) – Squat Reps. The lower the score, the better.