Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 45 seconds Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Jump Rope Technique Work x 45-60 seconds Rest 45 seconds Plank Hold x 45 seconds Rest 45 seconds
Five sets of: Back Squat x 2-3 reps (goal is to find a 3-RM during these five sets) Rest 3 minutes
In teams of two, alternate rounds, until you complete 10 rounds (5 each) for time of: 15 Wall Balls (20/14 lbs) 10 Toes to Bar (substitute: V-ups) 5 Burpee Box Jump-Overs (24″/20″)
Stretch/Roll out for 60 seconds each
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