Skill-work:
3 Rounds
12 each Barbell or Heavy DB Weighted Step Ups
50 Ft Death March DB or KB
20 Barbell Good mornings
Conditioning:
6 Rounds
For Reps
30 secs Ring Dips
15 secs Rest
30 secs Ball Slams (40,25)
15 secs Rest
30 Secs Push Jerks (95/65)
15 Secs Rest