Warm-up

Strength:

4 sets of:
Tempo Front Squats x 3 reps @2211 + 2 Front Squats @70-75% Rest 2min between sets

Conditioning:

50/35 Calorie Assault Bike Buy-in

Then

3rds of

50 Wall Balls 20/14 to 10ft

400m Run

Time Cap 20min