Strength:
Back Squat Find heavy triple with as perfect forms possible

Conditioning:
15 Back Squats @ 70% 3RM
20 HRPU
100 DU
10 Back Squats @ 70% 3RM
15 HRPU
80 DU
5 Back Squats @ 70% 3RM
10 HRPU
60 DU

Core:
Tabata Side Plank on hand
Switch sides every time (4 each)