Strength
Front Squat
Every 2:00 x 4 sets:
8 front squats @ 65-70%
(Stay at same weight for all 4 sets)
Conditioning
Buy In:
1:00 max calories on assault or echo bike*
*This will be performed in heats of 3 people.
~ Each person rests 1:00 after finishing bike ~
Then, for time:
50 wall balls (20/14#)
40 alt dumbell snatches (50/35#)
30 toes to bar
20 burpees
Cash Out:
800 M run