Walking side to side

A) 5x1. KEEP TEMPO (2 seconds down)

B)21-15-9-6-3 (15 min cap)

Front Squats (165/105) (rx+ 225/145)

Bar Facing Burpee over bar

take bar from the floor

5 min rest

C)FOR TIME (12 min cap)

cal bike

(men) 24-21-18-15-12

(ladies) 18-15-12-9-6

1min rest between sets