Strength
3 Sets: 7 Tempo Deadlifts (5 seconds down) 40% 1RM or less 7 Bench or Floor Press (building)
3 Sets: 7 Strict CTB Pull-Ups 7 Tempo barbell good mornings (5 seconds down)
Conditioning
On the Minute x 12 (3 Rounds): Minute 1 - 50 Double-Unders Minute 2 - 25 Tap Crunches Minute 3 - Max Calorie Assault Bike or row Minute 4 - Rest
