July 30th workout

After a nice few days away visiting family in st Pete and a much need rest after the c-town death march we're getting right back into it this week.
Plane comes in at 7:45 work will start at 8:30-8:45

Warmup: 400 m jog + Bergener warm up, dynamic stretch

Strength: low bar back squat
3/3/3/3/3+ 75%1 rep max

Conditioning: 21-15-9
95lb Thrusters
24 inch box jumps

Cash out: 30 reps battle ropes up down and side to side then alternate up and down