Warm Up
7 min Run, jump rope or combo
Mobility
coaches choice
Strength
5 x 1 Front Squat w/5 second Pause+2 Front squats
Workout
9 Min Amrap
15 Bar Facing Burpees
21 Back Squats 95/65
T1: modify as needed
T2: as written
T3: 21 bar facing burpees and 33 back squats
Durability work
On the 4 min x 16 min
Up to 10 glute ham raises
10 band pull aparts
15 banded squats
15 hanging shrugs