A.
Every 2 minutes, for 32 minutes (4 sets) of:
Station 1 – Back Squat x 6-8 reps @ 32X1
Station 2 – Strict Pull-Ups x 8-12 reps @ 2110
Station 3 – Alternating Lateral Lunges x 20 reps
Station 4 – L-Seated Dumbbell Press x 10-12 reps @ 2111
B.
Against an 8-minute running clock, for max reps:
Row 1000 Meters
Wall Ball Shots
A.
#1 143×8/163×8/163×8/168×5
#2 8/8/6/4
#3 Rx 20/20/20/20
#4 25×12/25×12/25×12/25×12
B.
4:44
RX
84 W/ 11LB
Finished
3 sets of HSPU