Strength
EMOM 16
1) 1 5s Pause Front Squat (60-65%)
2) 2 Tall Box Jumps (↑)

Conditioning
For Time:
24/18 Calorie Bike (FX: 18/14) (RX+: 30/22) (1:00 Cap)
30 Wall Balls (20/14) (10’/9′) (RX+: 11’/10′)
30 Burpee Box Jump Overs (24/20)
*8:00 Cap

Optional Cooldown
2:00 Foam Roll Quads
1:00/1:00 Foam Roll Calves