Warm-Up
3 Minutes of..
Banded walk!
then..
7 Minutes of flow work
SA Kb Swing (alternating
Air Squat

Strength
E2MOM for 3 Rounds:
Back Squat
1: 70% x 3 reps
2: 80% x 3 reps
3: 90% x 3 or more reps
then...8 Minutes to perform
3x30 walking lunge steps(2 dumbbells held suitcase style)
increase weight each round

Conditioning
6 Rounds
30 seconds Max Calories on Airdyne
2 Minutes rest

Accessory
Partner Leg Raise
3 Rounds
Partner 1: 1 Minute on
30 seconds off
Partner 2: 1 Minute on
30 seconds off