Conditioning:

14 min ladder of:

Push-press 65/95, Box Jumps 20/24, T2B

*the first 7 min. rds look like 3-6-9-12-15 ect.

*the last 7 min. you will descend from where you left off (15-12-9-6-3)

*example:  if at 7 min you had completed 15-13 of press and jumps then you would do 15-13 again and then 12 of all three exercises then 9 ect.  If you do not complete the same amount of reps on the second half there is 1 squat clean thruster for every rep you didn't complete.

Cool Down:

50 Banded Good Mornings

50 Band pull aparts