Warm-Up
1200 Meter Lap
then...
5 Minute AMRAP
8 Single Leg Glute Bridge
8 Clam Shells
8 Tempo Air Squats

Strength
Every 2:30
Back Squat
1x6 @ 70%
1x6 @ 80%
1x3 @ 90%
1x2 @ 95%
Front Squat
1x5 @ 65%
1x4 @ 75%
2x4 @ 80%

Conditioning
3 Rounds
20 Reverse Front Rack Walking Lunge (95/65)
40 Single Arm swings (20 left, 20 right)


Finisher
3 Minute AMRAP
Strict sit-up(no arm swing)