Box Squats!

Weightlifting

Every 90 seconds, for 24 minutes (4 sets):

Station 1 – Single-Leg Box Squats x 6 reps each leg @ 2111

Station 2 – Prone Lying Banded Leg Curls x25 reps @ 2111

Station 3 – Hollow Body Hold x 60 seconds

Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

Metcon

For max reps:

4 Minutes of Dumbbell Box Step-Ups (50/35 lb DBs 20″ box)

Rest 60 seconds, and then…

For max calories:

4 Minutes of Rowing