Mike G. and Mike G. hanging out before a workout!

 

Strength

 

 

Split Jerk (Take 15 minutes to work up to a heavy Split Jerk)

 

Conditioning

Complete as many rounds and reps as possible in 15 minutes of:
Wall Ball Shots (20/14lbs) x 10 reps
Box Jumps (24/20″) x 20 reps
Run 200 Meters