STRENGTH Three Sets of: Overhead Squat x 2-4 reps Front Squat x 4-8 reps Back Squat x 8-10 reps (All in one go, with 10 seconds rest between movements) CONDITIONING Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 10 Alternating One-Arm Dumbbell Snatches 10 Box Jumps