April 1

A. Warm Up

20 air squats
20 alternating lunges
10 inch worms
10 burpees

A2. Activation

3 rounds

10 russian twists
10 plate OHS
10 plate ground to overhead
10 plate Front Squats (hold plate out in front with straight arms)

B. Strength

Front Squat OTmin for 8 mins - Build to a Max

(warm up with 1-2 sets before starting clock)

C. Strength endurance

Max reps at 80% of B.

D. Conditioning

4 rounds

200m Run
25 Swings @ 32kg/24kg (scale appropriately)
10 Goblet Squats

E. CoolDown