5 Sets of:
30 reps with 10 second hold at the bottom of 30th rep

Note: Use a medium weight, no too light but not heavy either. Rest 2 minutes between sets.

4 sets of:
10 banded goblet squats with 3 second slow count on descend, immediately followed by 25 banded step-ups each leg.

Note: Use a light-medium weight for the banded squats and a medium tension band. Lean back against the band while squatting as if the band would catch you and prevent you ...

3 sets of 25 weighed sit-ups with 2 second slow count on descend each rep

Note: If you are repeating this from prior times, it’s time to increase weight. Rest 90 seconds between sets.

4 Rounds
40 hops (to a raise surfaced about 2-3 inches)
10 jumping squats
15 single arm power clean (suggested weight 15 pounds or a medium weight)
40 hops (to a raise surfaced about 2-3 inches)

Note: The purpose of today’s conditioning is just to move, intensity should feel at about medium wit...