Squat Intense + Single Leg(Eccentric)/Upper Body Pull Cond + 3-5 Minute Burpee
A. Front Squat @ 20×1, 2-3 reps x 3 sets, rest 2 minutes between sets.
B1. DB Single Leg Romanian Deadlift @ 30×1, 6-8 reps x 3 sets, rest 30 seconds between sets.
B2. Single Arm DB Bent Over Row @ 30×1, 6-8 reps x 3 sets, rest 30 seconds.
C. Two sets of the following @ High Effort:
20 Burpees
20 Kettlebell Swings @ moderate weight
rest 2:00 minutes between sets.