STRENGTH Every two minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @55% *Set 2 – 5 reps @65% *Set 3 – 3 reps @75% *Set 4 – 2 reps @85% *Set 5 – 2 reps @90% *Set 6 – 1 rep @95% *Set 7 – 2 reps @90% *Set 8 – 1 rep @90% CONDITIONING Every two minutes, repeat three times: 1- Row 500 Meters 2- 10 Hang Squat Cleans (155/105 lbs) 3- 10 Alternating Front-Racked Reverse Lunges (155/105 lbs)