Warm-Up.
 Band Distracted Hip Flexor Stretch x 60 seconds per side 
 Butterfly Pulse x 30 seconds Followed by… Hawaiian Squats x 5 reps per side 
Russian Baby Makers x 10 reps Followed by… Two sets of:
Assault Bike x 30 seconds
 Over/Under Barbell x 5 reps in each direction Then… Strength:
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well. Workout:
“Charley Horse”
For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (80/60)
25 Burpee Box Jump-Overs Barbell should start from the ground