Warm-up: 10:00

Dynamic + Amrap: 10/7 Cal Bike + 5 Tempo Front Squats (33X1)

Strength: 22:00

0:00-10:00: Build to heavy Front Squat

10:00-22:00: Every 1:30 for 12:00

2 Front Squats + 4 Back Squats

*Start around 75-80% of 1RM FS, build if possible

Conditioning: E5MOM for 15:00

24/18 Cal AB

18 DB Box Step Overs (35/25s)

12 BBJO (24/20”)

*4:00 Max to work on first two sets

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