Warmup:
2 rounds:

1 minute of each: (15 sec transition)
Calories

30 seconds each: 1 kb front rack, one at side (carry around gym)

Quad stretch + lunge

Strength Circuit:
15 minutes:
- 1 1⁄4 Front Squats x 6
- Reverse lunge to step up (one KB in front rack one kb at side) : box height is below knee x 6/ leg
- Plank Shoulder Taps x 10

20 minute AMRAP:
21 calories row
21 medball walking lunges
15 cal bike
9 burpee medball squat cleans (don’t go all the way down to the ball with the chest, arms stay straight)