Warm-Up: 10 x Front Squats with bar, 20 x pushups, 20 x situps
Lift: 4 sets of 8 reps Front Squat rest 60 seconds between sets.
Workout: 100 Burpees for time.
Post loads and time to comments.
Optional Run: 20 x 50m begin run every 30 sec, your rest is determined by how quickly you finish the run.