Strength: Back Squat: Within 20 Minutes: 4-5 sets of 1 Backsquat @ 85-90% rest 2-3 mins between singles. These should be heavy, but not a ton of grind or stickiness Conditioning: AMRAP Intervals 3 Min on 3 min off x 3 sets (18 mins) Row/Bike 25 Cals 15 Goblet Squats AMRAP Alt. Box Step Ups...Read More

Workout 1: 20 Min CapCHIPPER DIPPER100 Jumping Jacks90 Bicycles80 Shoulder Taps70 High Knees 60 Alternating Lunges50 Wall Ball squat and toss40 Burpees30 Crab Toe Touches 20 1 and 1/4 Goblet Squats 10 Plank Stairs *Every rep = 1 so R/L on high knees equals 2 reps Workout 2: 2-3 Rds 15 KB Shrugs15 Teapots each...Read More