Strength
Front Squat
Every 2:30 for 4 Sets
Set 1: 10 Reps @ 60%
Set 2: 10 Reps @ 60%
Set 3: 10 Reps @ 65%
Set 4: 10 Reps @ 70%

“Public Menace”
3 Sets, Max Reps
1:00 Max Calorie Row
:30 second Rest
1:00 Max Distance Sandbag Carry 150/100lb or Dual Kettlebell Front Rack Carry 53/35lb
:30 second Rest
1:00 Max Calorie Echo Bike
:30 second Rest
1:00 Max V-Ups
:30 second Rest