Strength

Every 3 minutes for 5 sets, complete:
a. Back Squat
– 10 reps @ 50%
– 8 reps @ 60%
– 6 reps @ 70%
– 4 reps @ 75%
– 2 reps @ 80%
b. DB Pullover x 5 reps

Conditioning

Every 2 minutes for 5 rounds, complete each round for time:
Run 200m

……….

BURN

“Deck of Cards”

25 min AMRAP of:

♠ – Ring Rows
♦ – x2 Alternating DB Snatch
♣ – Calorie Row
♥ – Single-arm Weighted Step Up
Joker – 100m DB Farmer Carry