Spend 15 minutes learning/practicing/working up to a heavy front squat (Not a 1 Rep Max, just HEAVY)
Rest 3 minutes
EMOM (Every 30 seconds) 15 Rounds (Last set is at minute 7)
1x Front Squat (HEAVY)
Rest 5 minutes
3×15 Unbroken KB Swings (HEAVY)
Rest as needed between rounds (1-2 minutes)
If you don’t complete all KB swings unbroken, 15 burpee penalty for each time you put down the KB.