Strength

Warm up-

3 Rounds-

5 Squats
5 Good Morning

Workout- 

Back Squats 5 x 5
Deadlift 5-5-3-3-3

Weighted Lunge walk 3 x 20 steps

CrossFit

Warm up-

3 Rounds-

200m Run
5 Push ups
5 Situps

Conditioning-

4 Rounds – (Teams of 3)

50m Dog Sled Push

10 Push Ups
15 Situps