General Warm-up
Three rounds, of:
30 Second Side Plank
10 Kettlebell Swings
10 Goblet Squats
A.
Every 3 minutes, for 15 minutes (5 sets) of:
Back Squat x 1 rep
Perform these 5 sets at 5-8% less than your estimated 1-RM and work on SPEED in the concentric.
B.
Every 5 minutes, for 15 minutes (3 sets) for time:
40 Calories of Rowing
30 Wall Ball Shots (20/14 lbs)
Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04