Strength:
All levels: Push press 1rm
Conditioning:
Competition & L2:
10 rounds of:
15x Wallballs (20#/14#)
15x Double-unders
L1:
8 rounds of:
10x Wallballs (20#/14#)
15x Double-unders
Feeling sore? Read this article on ways to reduce DOMS (delayed onset muscle soreness)