Warm Up
2 rounds
2 min cardio
10+10 banded side steps
10 banded glute bridges
10 banded air squats
:45 plank hold

Strenght
2 Sets
8 Front Squat @55-65%
rest 2-3 min
6 Front Squat @65-75%
rest 2-3 min
4 Front Squat @75-85%
rest 2-3 min

Metcon
2 sets
12/15 calories rowing or 9/12 calories air bike
12-16 double db walking lunges
16-20 double db deadlifts
12/15 calories rowing or 9/12 calories air bike
rest 1:1 bwn sets, alt time with partner full round