STRENGTH Every three minutes, for 15 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90% Strict Pull-Ups x 7 reps Glute Bridges x 8 reps CONDITIONING Complete 5 rounds of: 9 Front Squats (135/95 lbs) 9 Kettlebell Swings (32/24 kg) * At the start of every minute, perform 5 burpees