Warmup
4 Rounds of:
• 15 sec max Jumping Jacks
• 15 sec max Zombie Squats
• 15 sec max PVC Overhead Lunges
• 15 sec max Mountain Climbers
2 Rounds of:
• 5 Front Squat 45/35# bar
• 5 Back Squat 45/35# bar
* Add a little weight on round 2 to work into Strength session.
Strength
5 Rounds for max weight of:
• 5 Front Squats
• 5 Back Squats
* Perform all 5 fronts squats, rack, and immediately re-rack to complete the 5 back squats.
* Each round add weight.
* Score equals total weight of each round successfully completed.
Conditioning
10/9/8/7/6/5/4/3/2/1 reps for time:
• Kettlebell Swings 70/53#
Even rounds:
• 10 cal AirBike / Row
Odd rounds:
• 100 m Sprint