A: Warm Up
In 10 minutes do 3 sets of
10 Air Squats
10 Sit Ups
10 Push Ups
10 DB Row
10 Hip Extensions
B: Mobility/Prep
:30 sec on :5 sec off
Band Stretches
Review movements and establish weight/standard
C1: Strength
Front Squat 3×5 60%
C2: Endurance
10 minutes easy
Run, Row, Bike
D: Met Con
10 Minute AMRAP
5 Front Squats
5 Toes to Bar
5 Pull Ups
10 Bar Over Burpees