Warmup: Active Stretching, 400m run, warm up to your 5 RM for front squats
Strength: Front Squat 5 sets of 5 superset with 10 outside toe touches and 1min of jump rope
High Intensity: Complete as fast as you can. 50 back squats, 50 med ball explosive step ups, 100 double unders, 200m cable side steps
Core: 50 situps, 50 knee ups, 50 mason twists, 2 min of plank
Cardio: 4 mile run
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