Warm-Up
200 Meter Pec Walk
then… 8 Minutes of flow work (inhaling through your nose on the eccentric, exhaling through your mouth on the concentric. practice)
Squat
Press
KB Swing
*start with an air squat and push up and change the movement every round. Be creative. Feel free to swing as time progresses.

Strength
Every 90 Seconds for 11 Rounds
2 Bench Press @ 90% of 3RM
then…
Every 90 seconds for 11 Rounds
2 Front Squat @ 90% of 3RM