mobilize, then:
Warm up four front squat
A.) Max Trio
Max cals on assault bike in 5 minutes, then:
3 minutes to find 1 rep max weighted pullup, then:
3 minutes to find 1 rep max front squat.
*record total number of cals/pullup weight/front squat weight
B.) 8 sets of 20 sec hollow hold *rest ;20 sec between sets