Warm-up

Conditioning:

100 Wall Ball w/ 1min rest

You MUST rest for 1min after any break or pause.

Score is total time to complete 100 reps including the mandated rest.

20/14 both to 10′ target

Time Cap 10min

Strength:

4 sets Rest 2min between sets

3 Front Squats @70-75% immediately followed by 6 Back Squats (same barbell)

Finish:

3 sets

Dumbbell Pike Overs x 20 reps

Rest 30sec

Side Plank Reach Thru x 30sec each side

Rest 30sec