Fitness:
Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:
Minute 1 – Back Squat to a target x 6 reps @ 3011
Minute 2 – Walking Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 30-40 seconds
Minute 4 – Bat Wings x 5 reps @ 1215
(hold KBs/DBs in the top position for 5 full second each rep)
Performance:
Every two minutes, for 12 minutes (6 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 3 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
Then rest two minutes before starting…
Every 3 minutes, for 6 minutes (2 sets) of:
Back Squat x 1 rep @ 101-105%
Fitness:
Three rounds for time of:
Run 400 Meters
25 Wall Balls
25 Sit-Ups
Performance:
For time:
50 Wall Ball Shots (20/14 lbs)
25 Toes to Bar
40 Wall Ball Shots
20 Toes to Bar
30 Wall Ball Shots
15 Toes to Bar
*12 Minute Cap