Front Squat- 5X1@Build to RPE10 or 5X8@RPE5 
*18 min cap.

Start on any circuit: 
C1: 4 sets. Rest 1 min after set. 
10X- MB BB Hip Thrust (RPE8) 
30 sec- MB Wall Sit

C2: 3 sets. No rest.
25X- Crunches 
25X- Bicycles RL=1 
30 sec- Hollow Hold

C3: Run 1200Y or Bike 2400M