Warm-Up
1 Mile Bike
then…
Band Warm-up
20 steps forward
10 air squats
20 steps backward
10 Air Squats
20 lateral steps
10 Air Squats
then…
Hip/lat mobility

Strength
3 Rep Front Squat
then.. E2MOM for 4 Rounds
5 @ 80% of 3RM

Conditioning
”Air Force Plus”
30 Thrusters (96/65)
30 Sumo Deadlift High Pulls
30 Push Jerks
30 Overhead Squats
30 Front Squats

EMOM starting with 3,2,1,go..perform 4 burpees.
“But we did burpees yesterday” says the gym, all at once.
Burpees are a punishment for going slow in this workout. Move fast.