7.4.19

Strength
Back Squat
Build to a 1 rep max
10 minute cap

Conditioning
Alt EMOM x 20 minutes
1: 15/10 Cal assault bike
2: 4 Strict pull ups + 8 Push ups + 12 air squats

Workout notes: Scale the Assault bike calories so you are working for a maximum of 50 seconds each round.