STRENGTH Back Squats 5-4-4-3-3 CONDITIONING Every 6 minutes, for 30 minutes (5 sets), complete as many reps as possible in 4 minutes of: Run 400 Meters Dumbbell Man-Makers (Push-Up, Row Left, Push-Up, Row Right, Power Clean + Front Squat) Rest 2 minutes, and repeat when the clock strikes the next six-minute interval for a total of five sets.