Front Squat Intense + Aerobic Tester(Muscular Endurance)(30 seconds of work/rest 30 seconds)
A. Front Squat @ 22×1 @ 50% plus 80 lbs of chains, 2-3 reps x 10 sets, rest 1:30 between sets.
+
B. 10 sets of the following:
30 seconds of Step Down Box Jumps @ 30 inches
rest 30 seconds
30 seconds of KB Snatch @ 35 lbs/26
Switch Sides every set
Rest 30 seconds
30 seconds of Up and Back Sprint in Gym
rest 30 seconds