Fitness
A.
Four sets of:
Front Squats x 6 reps
Rest 2 minutes
All four sets should be heavy, working sets.
B.
Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
30 Wall Ball
20 Mountain Climbers
10 Push-Ups
Performance
A.
Back Squats
Make sure you completed all working sets before moving on. Your Back Squat should NOT look like a heavy Good Morning. Chest Up! You should be able to hit at least 3 or more reps on the last set here.
5@75%
3@85%
1+@95%
B.
Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips