1/24/24 front squat

Warm up

With a partner

Complete 40 calorie bike for time

5 wall facing squats

5 high jumps

5 inch worm push ups

5 high jumps

Strength

Front squat 3x4

Then 20s

Barbell push press

Barbell row (overhand grip)

DB bench press

Conditioning

Complete for time with a partner

A-40-30-20-10 step ups 24/20

B-Double kb front rack hold 53s/35s