Fitness:
Five sets of:
– Front Squat x 6 reps
Rest 45 seconds
– Seated Shoulder Press (KB/DB/Bar) x 8 reps
Rest 45 seconds
Performance:
Front Squat
Set 1: 5 reps @60%
Set 2: 4 reps @70%
Set 3: 3 reps @ 80%
Set 4: 2 reps @85%
Set 5: 1 rep @ 90%
Set 6: 1 rep @95%
Set 7: 1 rep @101%
Set 8: 1 rep @ 101+%
Rest 2 minutes between sets
Fitness:
Five rounds for time of:
6 Strict Pull-Ups
8 Burpees
12 Wall Ball Shots
* Immediately Followed by:
– 400m Run with MedBall
Performance:
Five rounds for time of:
Row 250 Meters (200m Run is a sub for the row)
15 Pull-Ups
15 Wall Ball Shots (20/14 lbs)