STRENGTH
Squat
3 reps every minute on the minute for 10 minutes @ 70%
Then:
200m walking lunge
CONDITIONING
3 rounds of...
60 seconds wall balls to 10' target
60 seconds of burpees
60 seconds of pull-ups
60 seconds of rest
Competitor: As written
Established: As written
Recruit: No lunges. Pull-up progressions.