Warm-Up:

10 min.Coaches Choice

Strength:

Four sets of:
Weighted Lunges with Barbell x 20 (10 each leg)
Rest 2 minutes between sets

*Complete one warm-up set with the bar and then build-up on weight over the four sets

Conditioning:

Complete as many rounds and reps as possible in 15 minutes (AMRAP) of:
20 Sit-Ups
100 Meter Run
10 Ring Dips or Box dips
100 Meter Run