Strength:
3 x 10 Pause Back Squat 2211 tempo

Conditioning:
3 Sets of
3 Rounds:
5 Supine Toes to Bar
7 American KB Swings 1.5/1 pood
9/7 Cal Row @ moderate effort
*Rest/walk 2:00 after each set

Competitor:
3 Sets of
3 Rounds:
5 Toes to Bar
7 American KB Swings 2/1.5 pood
9/7 Cal Assault Bike @ moderate effort
*Rest/walk 2:00 after each set

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