Warm Up:  

  • 200m run/row 
  • 100 jump rope 
  • 50 sec plank 
  • 25 band pull aparts 
  • 12 squats (with 5 sec pause at bottom) 

Performance:  Prepare for squat

Back Squat: 6-6-4-4-2-2

3 Rounds for time: 

  • 30 Kb Swing (53/35) 
  • 30 MB Front Squats (20/14) 
  • 20/15 Cal Bike 

 

Fitness: 10 Rounds for time: 

8 wallball 

6 Kb Swing 

4 Burpee

*prowler push between sets*