Essentials:
A.
Front Squat
12min to Build up to a Heavy (Not Maximal) Double
*This should be done in 4-6 weights*
B.
5 Sets
Bike x 10 cal
Wall ball x 10 reps
Jumping Pull Up x 10 reps
On the 3min Marks
Fitness:
A.
Front Squat
12min to Build up to a Heavy (Not Maximal) Double
*This should be done in 4-6 weights*
B.
5 Sets
Bike x 10 cal
Wall ball x 10 reps 20/14
Pull Up x 10 reps
On the 3min Marks
RX+: Wall Ball (30/20) Chest to Bar
Performance:
A.
Front Squat
12min to Build up to a Heavy (Not Maximal) Double
*This should be done in 4-6 weights*
B.
5 Sets
Bike x 10 cal
Wall ball x 10 reps 30/20
Chest to Bar x 10 reps
On the 3min Marks