Warm-Up
6 Minute AMRAP
10 Single Leg Glute bridge (1 count hold at the top)
10 Clam Shells
10 Tempo Air Squats (2 count descent)
then...
4 Minute AMRAP
10 Lunges
5 Slam Ball overhead throw

Strength
Every 2 Minutes
Back Squat
1x5 @ 65%
1x5 @ 70%
1x5 @ 75%
1x5 @ 80%
Front Squat
1x5 @ 60%
3x5 @ 65%

Conditioning
5 Rounds for time
20 Front Rack Walking Lunge (10 l,10 r) (single Arm)
10 Burpee Box Jumps (30/24)

Finisher
2 Minute AMRAP
Single Leg V-up (alternating)