Strength

5 Sets of:

Pause Front Squat (5s) + 5 Front Squats @ 80%

MetCon

On Every 2nd Minute For 20 Minutes Perform:

4/6 Calories Assaut Bike

3 Shuttle Sprints (20′)

2 Straight Arm Burpees

4 Tuck Jumps

6 Plate GR2OH (25/45#)

3 Shuttle Sprints (20′)