Strength
6 Sets
4 Back squats
4 alt. Lunges
Building in weight over 6 sets
2 min rest between sets

Rest as needed before workout

Workout 1:

For Time
5 Rounds

20 Deficit push ups hands on 45/25lb plates
20 Wall balls

Rest as needed

Workout 2:

50-40-0-20-10

Alt. Dumbbell curls
Box dips