Warm-up:
200m Run then 3rds of:
8 Glute Bridge @1113
10 Deadbug

Strength:
Pause Front Squats @23X1
5 sets of 2-3 reps

Alternating Tabata
(total of 8 sets each)
Front Squat (115/75)
T2B
Rest 2min
Tabata
Hollow Hold