Strength + Supplemental

Warm up 10:00
3 x 5 Wall squats
3 x 8 Strict OH press
3 x 8 Shoulder openers
3 x 8 Goblet Squats @40#, 50#, 60# KB
3 x 5 Squat Jumps
3 x 5 Tuck Jumps

Work up to 2RM Front Squat

Then:
2x FS @ 80%1RM + 5x Box Jump @ 20-30″

x8 Rounds, rest as necessary, don’t compromise form.

Then:
10:00 Airdyne 20/10 (20 hard/10sec less hard)  – total Cal?
rest 5:00
10:00 Ski Erg same idea…
rest 5:00
10:00 C2 same idea for total meters
rest 5:00
300sec FLR
cool down