Upper Body Strength:

Alternating Every Minute on the Minute for 10 minutes (5 sets each):

4 Bench Press at 70-75%

8 Double DB Bent Over Rows

MetCon:

Every 5 minutes for 15 minutes (3 sets):

400m run

30 Wall Balls

Pace Goal: 11:00-13:00

*run should be no longer than 2:30, adjust distance accordingly

*three scores: your time for each round

Beginner: 200m Run, 30 Air Squats

Intermediate: 14/10

Advanced: 20/14

Sport: 20/14…wall balls must be unbroken