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