Warm Up: Coaches choice 10-12 minutes

Strength: Front Squats

• Tempo Front Squat 1-1-1-1-1-1-1
• Use the heaviest weight you can for each set.
• Rest as needed between sets.
• 5 second decent

METCON:

5 rounds of:

• 21 Assault Bike Calories
• 15 Burpee Box Jumps, 24 in
• max rep Shuttle Runs, 10 m
• Rest 4 mins