Strength
6*3
Front Squats ( 1st rep paused 3 seconds at the bottom)
Conditioning
30-20-10
Dumbbell Hang Squat Thrusters 2×50/35 lbs
Burpees over Dumbbell
GHD sit ups
Cardio Burn
1 mile run or 60Calorie ride
then
200 step ups 24/20
150 Ballslams
100 push ups
50 sit ups
50 Burpees