STRENGTH
In a 20 minute window perform…
4-6 rounds, for weight, of:
5 Front Squats (increasing)
10 Single Leg Deadlift/Leg

Back foot elevated on benches for the single leg deadlift. Keep a distance between the bench and the grounded foot so that your shin stays vertical through the whole movement.

CONDITIONING
AMRAP, in 15:00, of:
21 Wallballs (20/14)
15 Calorie Row/Ski/Bike
9 Deadlifts (225/155)

BURN! (9:30am)
AMRAP, in 12:00, of:
8 Front Rack Lunges (75/55)
8 Wallballs (20/14)
8 Toes-To-Bar

AMRAP, in 3:00, of:
1:00 Plank
Max Calorie Ski

AMRAP, in 12:00, of:
8 Overhead Lunges (75/55)
8 Wallballs (20/14)
8 Toes-To-Bar

AMRAP, in 3:00, of:
1:00 Plank
Max Calorie Ski

Rest 2:00 between each part.