STRENGTH Front Squat Set 1 – 50% x 5 reps Set 2 – 75% x 3 reps Set 3 – 85% x 1 rep Set 4 – 90-95% x 1 rep Set 5 – Test 1-RM CONDITIONING Stations (3 Rounds – 1 min Each) 1- 250m Row 2- 15 Ring dips 3- 20 Toes to bar 4- 40 Squats