Warmup: Active Stretching, 200m run, warm up to your 8RM for front squats
Strength: Front Squat 4 sets of 8 @ 90% of 8RM, superset with 15 hip raise leg curls and 30sec of mountain climbers
Stamina: 4 rounds, 15 back squats, 10 split squats, 400m run
Last Push: 800m walking lunge
Core: 50 situps, 50 flutter kicks, 50 oblique crunchs, 50 mason twists
Cardio: Run 3 miles as fast as you can
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