Strength
Every 3 minutes for 5 sets
5 Tempo Front Squat, (0300)
-Build to a 5RM

Conditioning
“Flight Simulator 10s”
10-20-30-40-50-40-30-20-10 Unbroken rounds of:
Double Under

If a round is not unbroken, it does not count. Restart from 0 on that set. 3 attempts at a set before moving on.
Learn to slow down, breathe, and focus during these.

Accessory
3 rounds for quality:
10 Seated Double Kettlebell Strict Press (3002)
10 Front Rack Bulgarian Split Squat (3000)