Warm-up:

2×5 Wall Squat

2×20 Lunge (in place) w/PVC Overhead

2×10 PVC Good Mornings

Strength:

1) Dead Lift 3×70%, 3×75%, 2x2x80%

Warm-up: 3×3

Conditioning:

21-18-15-12-9-6-3

Kettle Bell Swings or Ball Slams

Ab-mat Sit-ups

Hand Release Push-ups