Warm Up:

6 minute Tabata

Squat reaches

Arm Swings (hugs)

Tempo Air squats (3 second descent)

Up Downs

Prisoner Good morning

Bodyweight thrusters

REPEAT

Strength: Front Squats +

Every 3 mins x 4 sets

8 Tempo Front squats (32X1)

8 Air Squats

8 Squat Jumps

Conditioning:

9 Min AMRAP:

7 Single Arm DB Thrusters (Switch Arms each Round)

7 Single Arm Hang Power Cleans (Switch arms each round)

14 DB Situps