Part A
5-5-3-3-1-1
Front squats
(Each set should be challenging for respective rep scheme – so warmup to starting weight)

Part B
4 sets:
6/6 Bulgarian lunge holding DB or KB (back foot on bench)
6 Turkish sit-ups (2xkb’s or weight plate)
Rest 60 sec

Part C
6 sets:
20m empty sled sprint
100m sprint to garage fence
Walk back and repeat