"THE COMMANDER"

1. Warm Up:

• Foam Roll
• Baby Fran: 21-15-9 reps (Wallball & Pullups)

2. Strength: Front Squat, 3RM

3. Stamina: 3-5 rounds

• Front Squat, 2 reps @ 3RM weight
• Kettlebell Swings, 20 reps
• Plate Run (25-45#)

4. Work Capacity: "THE COMMANDER"

5 rounds AMRAP of 5 minutes each, 1 minute rest between rounds.

• Squat Cleans, 5 reps (115-135#)
• Pushups, 10 reps
• Squats, 15 reps

5. Durability

• Tuck Sits, 3x10-30 sec hold
• L-Sits, 3x10-30 sec hold
• Tuck Planche, 3x10-30 sec hold