WARM-UP:
20 Iron Cross
20 Alternating Glute Bridge
4 x
10 Cal Machine (7 Easy + 3 Hard)
5 Single Arm Russian Swings + 5 Single Arm Squats, each side
STRENGTH:
Front Squat:
5 x 3 Building (Start at ~70%)
CONDITIONING:
Every 3 Minutes for 5 rounds:
12/8 Calorie Machine
6 Power Clean
12 FR Lunge Step
*Chose heaviest maintainable weight