Warm-up

Strength:

4 sets

Tempo Front Squats x 4 reps @2211 + 1 Front Squat @67-70%

Rest 2min between sets

Percentages are increasing, but only add weight if you are able to maintain the correct tempo and proper form.

Conditioning:

You should have 15sec of rest on stations 1 and 2, so adjust the calories or reps if needed. To complete as “Rx” you must make all the calories and wall balls in each minute, then have a score for the burpee box jumps overs.

Every Minute on the Minute x 20min

1- 15/12 Calorie Row

2- 12 Wall Balls 20/14 to 10ft

3- Max Reps Burpee Box Jump Overs 24/20

4- Rest

Or

Every Minute on the Minute x 20min

1- Row x 45sec

2- 10 Wall Balls

3- Max Reps Burpee Box Jump Overs or Step Overs

4- Rest