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