Strength
Superset:
Tempo Back Squat (2 x 5 warm-up then 5 x 3 @ same weight )
Add 5-10 lbs from last time
Ring Rows with 2-second hold at chest (5 x 5-7 reps)
Most difficult angle possible, use box for feet if needed
Conditioning
Burpee Benchmark (AMRAP – Reps)
Complete as many burpees as possible in 7 minutes.
Full hip extension at top (torso should be vertical, not horizontal!), clap hands behind head.
Cash-Out / Cool Down
4 Rounds:
20 seconds (straight or accumulated) Supinated Grip Active Hang on Bars
20 seconds Downward/Upward Dog
10 Banded Pull-Aparts