Strength:

1RM front squat

– 20’ to Establish 

Conditioning:

For time:

5-10-15

Cal bike

-after each round of bike complete:

10 front squats 155/110

50 double unders

Accessories:

8×1 max distance broad jump

6×1 deadlift from below knee

5x5ea SA KB front rack SL squat to box stand with both

4×15 barbell front rack calf raises  

Tabata:

Hollow rocks

Tabata:

Supermans

Cardio:

For time:

10 rounds

1000m bike erg

10 single DB alt box step ups 50/35 20”

10 DB weighted sit up