Strength: 

Backsquats

5,5,5,5,5 starting at 65%  add 5 -10# each set, no failed reps

Conditioning: 

2 Minute AMRAP
Burpees

- 2 Minutes Rest -

5 Minute AMRAP
20 OH Walking Lunges with Plate 45/25
10 Shoulder to Overhead 75/45

Tabata Ab-mat Situps
Tabata Strict Pull-ups



Our Experience: This kicked both our butts today! We have been working on more conditioning, the backsquats weren't too bad, but the combo of lunges and going for a dip-drive with the shoulder to over head just gasses you, but it's only for 5 minutes :)

How did you do?