Back Squat
3-3-3-2-2-2-1 Reps
Level 1
15 Minutes E90 (5 Sets)
Interval 1 – 25 Wall Ball Shots 20/14#
Interval 2 – 60 Seconds Max Calorie Bike
Level 2 – 30/20# Ball
Score = Total Calories
Optional Work
4 Sets
Weighted GHD Sit-up x 15
(Use Med Ball Or DB)
3 Sets
KB Front Rack Split Squat x 10/Leg
(Rear Leg Not Elevated)