Warm-up

Front Squats 5 x 7 building to moderate load

Work

“Four Twenty”

4 Minute AMRAP:
21/15 Calorie Row
21 Toes-To-Bar
21 Front Squats @ 95/65

4 Minute Rest

4 Minute AMRAP:
15/12 Calorie Row
15 Toes-To-Bar
15 Front Squats @ 115/85

4 Minute Rest

4 Minute AMRAP:
9/6 Calorie Row
9 Toes-To-Bar
9 Front Squats @ 135/95

Home/Outdoor

4 Minutes On, 4 Minutes Off, x 3 Rounds:
2 Minutes Any Machine/Run
15 Sit-ups
15 Goblet Squats

*carry on where you left off in the previous round.