Monday
Skill: Back Squat 5 x 2
Conditioning:
3 Rounds
15 Dumbbell Push Press
15 Box Jumps
Run 400 Meters
Wednesday
Skill: Bench Press 5 x 2
Conditioning:
4 x 500 Meter Row
Rest As Needed Between Rounds
Friday
4 Rounds
21 Wall Balls
15 Sit-Ups
9 Pull-Ups