Warm-up

Strength:

Every 2min x 8min (4 sets) Tempo Front Squat @32X1 x 3-4 reps

*Focus is the tempo, not the load. Hold yourself to the actual tempo and don’t bail out because it’s too heavy.

Conditioning:

Tabata

Strict Pull-ups

Ball Slam

Slam Ball Sit-ups

Bottom to Bottom Air Squats

Finish:

2-3 sets

IYTW’s x 8

60sec Hollow Hold 60sec Supine Plank Hold