Mobilize, then:
A.
Every 3 minutes, for 18 minutes (6 sets):
Back Squat
*Set 1 = 7 reps @ 65%
*Set 2 = 3 reps @ 75%
*Set 3 = 7 reps @ 70%
*Set 4 = 3 reps @ 80%
*Set 5 = 7 reps @ 75%
*Set 6 = 3 reps @ 85%
B. Interval Conditioning
As many rounds and reps as possible in 5 minutes:
10 Thrusters 115/75
15 Box Jump Overs (24/20″)
20 Toes-to-Bar
Rest 2 minutes; Repeat for 3 sets. Start where you left off and record total rounds + reps.
C. 3 sets of:
1) :30 side plank holding crossover symmetry band with free hand in “T” position (each side)
2) :45 sec ring plank hold (push-up position)
3) 15 roll-ups
* rest as needed