Strength

Tempo Front Squats
4×8 (+lbs) [32X1]

*No Barbell Option*
Tempo Double KB/DB Front Squats
4×8 (+lbs) [32X1]

Conditioning

20-18-16-14-12
DB Suitcase Lunges
Box Jumps (24/20) [No Extension]

10-9-8-8-7-6
Toes to Bar