8 and 9am only
Strength
Every min on the min for 16 minutes
2 Front Squats
Conditioning
- 3 Rounds For Total Reps in 17 minutes
- 1 minute Wall Ball Shots (20/14 lb)
- 1 minute Sumo Deadlift High-Pulls (75/55 lb)
- 1 minute Box Jumps (20 in)
- 1 minute Push Press (75/55 lb)
- 1 minute Row (calories)
- 1 minute Rest
Cardio Burn
- For Time
- 10-20-30-40-50-60-70-80-90-100 Alternating Lunges
- 10 Burpees (after each set)