Thursday - squats

Strength: box squats

Conditioning: 

Run/row 400 meters

   Then 5 rounds:

5 back squats + 15 Dubs

Run/row 400 meters

     Then 5 rounds 

5 front squats + 15 Dubs

Run/row 400 meters

     Then 5 rounds

5 overhead squats+ 15 Dubs

Or Dirty diane