9/16/23 front squat x 2

Warm up

2 minute bike

100 neter db/ kb front rack carry-Light

30 second squat hold

100 meter front rack carry-Heavy

Strength

Front squat-Build a heavy 2

Strict pull ups-1 minute max reps

Conditioning

ABAC

A-3 Rounds For Time (5 minute cap)

10 burpees

B-Every 90 seconds for 3 rounds

1 front squat

Pull ups-70% of your 1 minue max

C-Mixed tabata

Cal bike

Barbell row 95/65

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