Warm-up

Strength:

4 sets of:

Tempo Front Squats x 3 reps @2211 + 1 Front Squat

Rest 2min between

Conditioning:

3 person team

2 people working at a time

Complete in any order, partition in any way.

Split all reps and cals evenly- keep track of your reps!

No Rx, but don’t go so heavy that you are holding up your teammates!

150 Calorie Assault Bike

90 Front Rack Dumbbell Reverse Lunges

75 Dumbbell Hang Power Cleans