One set every 5 min for 15 min (3 sets)....

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Strength

One set every 5 min for 15 min (3 sets)

10 Back Squats (tough load) rest 10 seconds

12 1 DB Front Rack Reverse Lunges (6 per side) 10 seconds rest

20 Unbroken Air Squats

F: 5 Back Squats + 10 Goblet Reverse Lunges _ 15 Air Squats

Conditioning

4 Rounds

2 min AMRAP

16 Wall Balls 20/14

8 Pull-ups

4 Ring Dips

F: 10 Wall Ball + 5 Jumping Pull-ups + 5 Push ups

P: As Written

S:16 UB Wall Balls + 6/4 Ring Muscle Ups