tuesday

Warm-up

1 ROUND
1:00 Bike (EZ to Mod Pace)
10 Alt. Cossack Squats
7 Wall Ball Push Press
7 Wall Ball Front Squat

Into…

1 ROUND
1:00 Bike (Mod-Hard Pace)
10 Alt. SL Quarter Squat*
5 BB Kang Squats
7 Wall Balls

Strength

​ON A 20:00 RUNNING CLOCK...
5-5-3-3-3
Back Squat

*Build from Moderate to Heavy.

Metcon

​4 ROUNDS FOR TIME
30 Wall Balls (20/14)|(14/10)*
30/25 Cal Bike

*Heavy Ball Optional (30/20)|(20/14)

(Score is Time)