Work Those Lungs!

Conditioning 
16 Min EMOM
1st – 15/10 Calorie Row
2nd – 15 Front Squats *Moderate weight
3rd – 15 Lateral Burpees
4th – 15 Chest to Bar Pull Ups

Workout of the Day 
Cardiovascular Endurance Workout
For Time
5 Gate Run
100 Air Squats
200 Double Unders
100 Air Squats
5 Gate Runs