Warm-Up: 
2 Rounds:
30 second Hollow Rock Hold
20 Superman Rocks
15 Spiderman Lunges
10 Inchworms
Strength:
Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)
Conditioning:
2 minutes ME Row for Calories
-rest 2 minutes
4 minute AMRAP of:
15 Pushups (hand release)
10 T2B
-rest 2 minutes
4 minute AMRAP of:
15 Jumping Squats 45#
10 Pullups
-rest 2 minutes
2 minutes ME Row for Calories