-Interval Training-
EMOM for 10 minutes of:
Odd Minutes - Row 200 meters
Even Minutes - 10 Rower Over Burpees
Rest 3 minutes
Three rounds, each for time, of:
40 Unbroken Wall Balls, 20#/14# to 10 feet
Rest 2 minutes
Rest 4 minutes
Four rounds, each for time, of:
50#/35# Alternating DB Snatches, 20 reps
20 Games Style Box Jumps, 24#/20#
Rest 90 seconds
Rest 5 minutes
Five rounds, each for time, of:
5 Back Squats, 325#/225#
5 Weighted Kipping Pull ups, 55#/20-30#
Rest 1 minute
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