Lower Body Strength:

Every 2 minutes for 6 minutes (3 sets):

5 Front Squats, build to heavy

--1 minute rest--

Max Rep Back Squat at heaviest front squat weight from above

MetCon:

Every 3 minutes for 15 minutes:

12/9 Calorie Bike

16 Push-ups

20 AbMat Sit-ups

*can have some go in reverse order if needed to share bikes

*Pace Goal: 2:00 per round or less

Beginner: 10/7 Bike, 12 knees or hands elevated push-ups, 14 Sit-ups

Intermediate: knees or hands elevated push-ups

Advanced: as is

Sport: 15/11 Bike, 20 Push-ups, 25 Sit-ups