Strength -  

20x25 sec on 15 sec off

*5 of each

1) med ball deadlift
2) pushups
3) med ball squat
4) hollow hold (*option to hold med ball)

Used 20# Rogue med ball. Held the med ball on my shoulder for the squats. Did not exercise the option to hold the med ball with the hollow holds as :25 hollow hold is already death 👿. 

Conditioning - 
4x 3 minutes on 1:15 minutes off
Intervals 1&2 - 24 spm @ 2k plus 12
Intervals 3&4 - 26spm @ 2k plus 8
2K Pace: 1:56.6

DF 128