Warm up
3 rounds
10 KB swings
10 Lunges
10 back extensions
Every 2 Minutes For 14 Minutes
(3) 3-second Pause Front Squats
(3) 3-second Pause Front Squats
(Heavier than last week)
Met-con
3 Rounds
12-9-6
Wall balls 20/14
Box Jump Overs 24/20″
Rest1 min between rounds
12-9-6
Wall balls 20/14
Box Jump Overs 24/20″
Rest1 min between rounds
*** 12-9-6 is one round. You will do that 3 times with a 1 min rest between.
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