Warm-up

Strength:

Every 2min x 16min

Front Squat

5×65% 4×75% 2-3×80% 2×85% 1×90% 1×95% 1×95%+ 1×101%+

Strength:

Every Minute on the Minute x 12min

1- Front Racked Alternating Lunges x 8-10 reps

2- Strict Pull-ups x 6-8 reps

3- Plank Hold x 45sec