Strength

Stamina Squatting
Alternating On the Minute x 12 (6 Rounds):
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 70% of 1RM Front Squat (Both Lifts)

Work

3 Rounds:
3 Minute Assault Bike
3 Minute Row Calories
1 Minute Burpees onto plate
Rest 2 Minutes Between Rounds