Warm-up

Strength:

Every 2min x 10min

Front Squat

5×65% 4×75% 3×85% 1×90% 1×95%

Conditioning:

Every Minute on the Minute x 16min

1- 12/10 Calorie Row or 10/8 Assault Bike

2- 15 Wall Balls 20/14 to 10ft

3- 15 Box Jump Overs 24/20

4- Rest