Warm Up
2 rounds
1.5 min cardio
10/10 single leg hip bridge (banded)
20 banded air squat
10/10 side plank hold + rotation

Strenght
FS/BS Squat Program Practise 3
3 sets of 7 front squats + 13 back squats @60-70% of 1rm front squat
rest 3-4 min bwn sets

Metcon
3-4 sets
18/14 cal row,run or bike erg / 15/12 cal air bike
8-12 burpees (fast)
30-50 double unders (max reps in remaining time of 2.5 min cap)
rest 1min bwn rounds (time cap 2.5 min each interval )