Warmup: Active Stretching, 200m run, warmup to your 6RM for front squats
Strength: Front Squats 4 sets of 6 @ 90% of 6RM superset with 1 suicide sprint
High Intensity: Complete as many rounds as you can in 15 min, 5 power cleans, 15 wall balls, 30 double unders
Core: 25 situps, 25 phifer scissors, 25 oblique crunches, 25 knee ups
Cardio: 4 mile ruck run
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