21 Minutes E90 (6 Sets of Each)
1st Interval – Wall Ball Shot
2nd Interval – 60 Seconds Calorie Row
Level 1 – 20 Wall Ball Shots 20/14#
Level 2 – 25 Wall Ball Shots 20/14#
Level 3 – 30 Wall Ball Shots 20/14#
Optional Work
Build To a Heavy Single
Back Squat @23X1
4 Tough Sets
Weighted Rope Strict Pull-up x 8
Alternate Grip at 4 Reps Each Set