Strength:
30 Sec ON / 30 Sec OFF x 8 Sets
1) Front Squats
2) Alt. Cossack Squat
Conditioning:
16 min AMRAP
20 Plate G2OH
15 Plate Squats
10 Weighted Sit Ups
Every 2:00= 5 Burpees To Plate
Endurance
AMRAP 30Min
15 Cal Row
30 Dual DB Squat
15 Cal Bike
30 Dual DB Push Press
15 Burpees
30 Dual DB Thruster
*Every 5Min
5 Pull Ups
10 Push Ups
15 Sit Ups