A.
Every 3 minutes, for 18 minutes of:
Back Squat @ 20X1
*Set 1 – 4 reps @ 80%
*Set 2 – 4 reps @ 80-83%
*Set 3 – 4 reps @ 82-84%
*Set 4 – 4 reps @ 83-85%
*Set 5 – 4 reps @ 83-85%
*Set 6 – Max Reps @ 70-75%
*Set terminates when you cannot maintain quality form, fail the rep, or have to take more than 1 breath at the top of each rep.
B.
For time:
75/55 Calories of Assault Bike/Rowing
75 Wall Ball Shots (20/14 lbs)
