5 Rounds:
AMRAP 4:
15/21 Calorie Assault Bike
15 Burpee Box Jumps 20/24
Max 10 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes Between
_________
AFTER PARTY
Front Squat
7 Sets of 1:
5-Pause Front Squat
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 65-75%
