Warmup:
2 sets –
:30 bike
10 lunges
10 PVC lift offs
5 Goblet squats
5 Kb swing

Squat:
5 sets –
3 Front squats @32X0
65-75%

Strength:
3 sets
8 ring dips
8 ring rows
8 barbell curls

2 sets:
8 KB split squats with KB
5 sandbag squats

Midline:
1:00 plank
1:00 side plank