Strength
1A) Frankenstein Front Squat
1B) Arch Up
Conditioning
With a partner, alternating full rounds, complete as many rounds as possible in 16:00:
Strength
3 Rounds
Rest as needed between exercises.
Conditioning
At 0:00, complete 5 rounds for time:
At 12:00, complete:
9:00 time cap on both workouts.
Strength
1A) Back Squat
1B) Seated Box Jump
Conditioning
In 2:00:
Rest 1:00
In 2:00:
Rest 1:00
In 2:00:
Rest 1:00
In ***3:00***:
Stop once 100 wall balls have been completed. Your score is either total time to reach 100 wall balls or total number of wall balls completed in the 4 work intervals.
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Conditioning
In teams of 3, complete as many rounds as possible in 30:00:
Rotate only once all athlete’s have finished the prescribed work.