Strength

Back Squat

Performance:

  • 4 x 5 @ 90% of 5 rep max

Fitness:

  • 4 x 3-5 @ 30X1

Conditioning

For time:

  • 30 Wall Balls (14/20)
  • 20 Dumbbell Burpee Box Step Ups (25/35)
  • 30 Wall Balls