Warm Up
2 rounds
2:00 cardio (add speed each round)
5+5 squat strech
5 inch worm with push up
5 tempo front squats
5 tempo push ups
5 tempo ring row

Strenght
Front Squat 3x5 reps @50-60%
Bench Press 3x5 reps @50-60%
Weighted Pull ups 3x5 @30-50%
rest 2 min bwn sets

Accessory Work
3 sets
10 double db bench press @rx db's
15 ring rows
20 air squats
25 abmat sit ups
rest 2 min bwn sets