A. Strength

EMOTM 8:00

1 Front Squat - Building (Start at 65%)

*No more then 2 warmup sets of 2-3 reps to get to first working weight. SAVE your legs!

B. Conditioning
5 x 3:00 on / 3:00 off

20 Wall Balls (20/14)

20 Walking Lunges (20/14)

Max Calories in time remaining (PUSH!)

*3:00 rest is a lot of rest but you should NEED it.

Choose Bike Erg or Rower. Damper on 10.0 (same machine each round and try to stay consistent with calories accumulated. Oh, and have fun)!