May 30, 2025 – Performance

General Warm-Up
Two rounds of:
250 Meter Row
10 Goblet Hold Alternating Lateral Lunges
10 Goblet Hold Good Mornings

and then…

Two rounds with an empty barbell:
10 Front Squats
(:05 Hold At Bottom Of Each Squat)

A.
Take 10 minutes to build to 80-85% Front Squat weight and then…

Every minute, on the minute, for 8 minutes:
2 Front Squats @ 80-85%

B.
Full Effort:
Every minute, on the minute, for 16 minutes:
Minute 1 – 8-12 Wall Ball Shots (30/20 lbs)
Minute 2 – 8-12 Burpees

Full Victory:
Every minute, on the minute, for 16 minutes:
Minute 1 – 6-10 Wall Ball Shots (20/14 lbs)
Minute 2 – 6-10 Burpees