FCF #525 WARMUP 3 Steady Rounds 10 Kip Swings 10 Lunge Walks 10 Box Jumps 10 Empty BB RDL 10 Cal Bike METCON 4 Rounds 25 Deadlifts 185/125 20 C2B 15/10 Calorie Bike STRENGTH (optional) Front Squat 4×8 – all sets at 70%