Warm Up:

2 Rounds

10ea Banded Monster Walks

8 Tempo Squats 4-3-0 (:04 Down, :03 Pause below parallel, Fast Up)

20t Shoulder Taps

12t Lunges

Strength:

4x10 Front Squats (4 sets, 10 reps)

Cardio:

12:00 AMRAP (as many rounds as possible)

6 Burpees

8ea Suitcase Lunge

12 Ring Rows (or Inverted Row)

Stretching/Cooldown:

:30ea Couch

:30ea Deep Lunge

:30ea Pigeon (or figure 4)

1:00 Straddle

10ea Book Openers