STRENGTH/SKILL
5 Sets:
A1. Front Squat x5, rest 30 sec
Build to a tough set of 5 reps:
F: 8 reps; 30x1 tempo
P/S: Build to tough set of 5 reps
A2. Prone Row or Barbell Bent Row x8
rest 60 sec
Can use 2DB's as needed
WOD
Aerobic Muscle Endurance Intervals
3 sets; 45 sec on, 15 sec off; 12min Total
1. Wall Ball
2. Box Jump/Step Down
3. Row for Cal @high effort
rest 1 min
F: Light WB + Low BJ or step up + Row
P: 20/14# WB + 24/20" BJ + Row
S: 30/20# WB + 30/24" Box JUmp + Row
