Fitness
A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – Front Squat x 6-8 reps
Station 2 – Ring Rows x 8-10 reps
Performance
A.
Deload
Back Squat
5@40%
5@50%
5@60%
Fitness & Performance
B.
Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs
Rest 60 seconds