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 Back Squat @55-65%
rest 2-3 min
6 Back Squat @65-75%
rest 2-3 min
4 Back Squat @75-85%
rest 2-3 min

Metcon
2 sets
12/15 calories rowing or 9/12 calories air bike
16-20 weighted box step ups (single db)
16-20 wall ball shots
12/15 calories rowing or 9/12 calories air bike
rest 1:1 bwn sets, alt time with partner full round